Without knowing more about the specifics or your sprain, I really cannot say (and this term covers mild sprains all the way to ruptures). The usual recommendation is to keep weight off the foot for 4-6 weeks (ligaments, if overstretched, tighten if this is done), them mobilisation, then re-strengthening. How long ago did you injure it, and what have you done so far (and what grade of sprain/tear)?

Yes, 2-3 times a week maximum. The key to relieving pain at the back of the wrists is flexion exercise, but it will be very painful in the beginning. Perhaps you could stop the PPU while this problem is resolved; you don't want this to be come a chronic problem. Good luck, and please report back in a month or two.

All I can ask is ,'tell your friends!' Thank you.

The couch version is less intense; use it if you know it as a warmup for this version. Because you will be holding the foot, this version is more intense. Please try both, and report back to help other people.

Look on this same channel for calf stretches, too, and do any of these before you do this one. As well, do one or more of the piriformis stretches as well. It is very common to feel the calves in a hamstring stretch, and it is common for adhesions between fascia, and the sciatic nerve's sheath, to occur. Only careful movement can change this. Let us know how you go.

Once or twice a week is enough for most people,

In brief: yes. But don't rush this weight-loss process: use tried and true methods, and take your time. if you are carrying 30kg excess weight, plan on a year to address this. WRT the exercises you describe, many people share feet flexibility limitations, but here too, go gently. For example, if you can't get the whole of the ball of the foot on the ground, just work in the range of movement you have, and over time, try to increase it. And you mention that you can't get your knee on the ground-most people can't, in the beginning. Put the knee on a support that's 2-3" thick instead, like a yoga block (this reduces the toe angle) and do what you can. And remember that walking is rally good exercise and make sure you include a few hills, in time. Best, KL

Thank you very much Kit!

It works-this is what our system is all about. We are only interested in what works. Thanks for commenting!

Olivia here. Thank you for your comment. Grateful if you can tell me which part or parts of the video should be cut out. Cheers

Literally anything will do-a bread board for instance! It's not possible to find what she is using in the video these days; the company that made that flooring we used in the Monkey Gym (and a strip of which she is using as the heel lift) went out of business. Anything firm and of a thickness that suits your flexibility will do the job.

You're too kind! Sincere thanks, Raymond.

Some people don't cramp; others do easily. You will not know which group you are in until you try. My point is that if, from time to time, you push yourself *hard enough* in this exercise (when you're already used to doing it, of course, so perhaps a few months) then the cramping that may result will engage more muscle fibres in a single contraction than you can do voluntarily-and this will make you stronger, and more quickly. The cramping should only be felt in the *final* repetition. It is not necessary to do the exercise this way, though, to get good results. Treat it like any other resistance exercise: work hard one day, take a few days off, and see how you feel. As well, consider hard and easy days-this is the best way to avoid injury.

@@KitLaughlin Thanks for answering! So 2 or 3 sets of 5 reps, twice per week? So like, 30 reps total per week?

@@ShotsOfInsight One or two *perfect* sets of five-10 reps twice a week, and you'll be walking differently within a month. Try standing on (and perhaps a few tentative, careful steps on) gravel occasionally too: this can wake up the proprioceptors in the soles of the feet. Good luck, and please report back some time!

@@KitLaughlin Thanks for the advice, Kit! I’ve actually been doing this exercise since 2016. I’ve developed an arch compared to before, but my right side is much weaker, less functional, and significantly less stable than my left. It also has much less of an arch. When I do this stair exercise, my right calf muscles feel kind of asleep, like I can’t fully access them. On my left, I can get a smooth, full curve, but on my right, it always feels like my navicular bone sticks out a little. I’ve started working with a posturologist, and he suggested exercises like Towel Toe Grabs, Resistance Band Ankle Dorsiflexion, Resistance Band Ankle Inversion, Cable Lateral Kickback from Behind, Cable Hip Adduction, Cable Standing Hip Flexion, and Standing Cable Front Straight Leg Raise. It’s incredible how much weaker I am on my right side with all of these exercises compared to my left. For the Towel Toe Grabs, it shocks me how other people seem to be able to grab the towel with no problem, but for me, it’s super difficult on both sides. On my right side especially, my foot often feels like it’s barely moving, even though I’m trying with all my strength. What are your thoughts on these exercises? My right hip also makes a popping noise when I lift it up and bring it back down, especially when moving it all the way to the outside. I come back to this video from time to time to see if I missed anything, since it’s been so long and I still haven’t corrected my imbalance.

@@ShotsOfInsight Only the towel toe grabs specifically work the feet; the rest are leg exercises. Have you tried simple hopping? Like the sort of movements the feet make while skipping? When I tore a calf muscle once, I started a routine of gently hopping in the shower. I worked up to sets of 300, carefully. My feet only just left the ground in this exercise, so the exercise was not done hard. Then I was able to do sets of 50-100 on *one* leg-and that was what fixed the tear. One leg hops will be challenging, This whole process took over three months, but was worth it. The significant point here is that the time and duration of the forces are much shorter than any strength training can be-it is plyometric rather than isotonic. It might be worth having someone check whether there is a nerve conductance problem on that side, too. Do try the gentle hopping first, though.

Stretching of the fascia, most likely is what's causing this response (the whole posterior chain is under tension here). Alternate this exercise with the Elephant Walk (search on this channel) and do the EW before trying this one again, and please report back.

Definitely!

Do please let us know how you go. Unlike 'influencers', we are really interested in everyone's results. Best wishes, KL

In any of my books, but best detailed analysis is in the 4th edition of Overcome neck & back pain. Here's a précis: stretchtherapy.net/techniques-in-stretch-therapy/

It depends. Try both and please report back. I use both variations, depending on the friction of the surfaces I am working on. Thanks for commenting!

Thanks for your reply! In the last position i should/can stay up to 2 minutes (and relax), this is correct?

@@builderb6337 Yes. If you can't relax at the end, you've gone too deep in the stretch direction. This is a subtle thing-it's still going to be intense when you get to your current limit. And yes, aim for staying in the end position for a minute or two, while trying to let the tummy relax.

Do you see improvement in wrist flexibility?

came from reddit as well haha

Came from that reddit comment as well 🫠

YT ate my comment!. Relaxing is the key. It's also the reason to not go in too hard in the beginning (this increases the fear). As @alithk said below, befriending this emotion can be very helpful.

My email address is on our website if you want to contact me. There are a number of free relevant articles there, too. Thanks for commenting.

I noticed a similar thing with Kabbat Zinn who defined mindfulness as "“the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally". Again .. one can only do anything in the present moment ....I believe it would be better phrased " TO the present moment " Pedantic perhaps but definitions are important I think .

The apparent problem turns on how wide or long the "present" is. The longer you meditate, the shorter this becomes. What you describe is what the mind *tells you* what's happening ("I am experiencing thoughts *now*") but that is not what's happening. Thoughts are always _about_ something, in the near or distant past, or the near of distant future. To see this clearly, one needs to be very still, and this takes time. If you breathe in now, and focus all your attention on the sensations of those movements, you might be surprised to find there are no thoughts at all. And when I say, "thoughts are never experienced in the present moment",: I am talking about small fractions of a second only, in some cases. There's much more, of course, and if there's interest I can develop this. My final suggestion to ponder is the difference between the conceptual realm (all communication, thoughts about things, and all language) and the experiential realm, sensations in the body. Thoughts are always about something, not the things themselves. Another way to express this is to say, 'Thoughts take time', and by the time you have thought anything, the present has slipped into the past! In any case, sincere thanks for commenting; the limitations of language make talking/writing about this is inherently difficult, I hope this attempt helps,

Me, too!

Try both, Matt, and please do report back.

Thank you so much, Matt. And the relaxation practises, too, are a crucial missing part from all other systems I have been exposed to.

Adding to that, the right cueing can target any particular part of the spine, too.

The version we have where the front leg's hip is up on a bolster is even better; this need to be 150mm (5'') or so thick. Makes this one even better. Thanks for commenting.

Read all the comments below, Dai, to see how others have fared with this exercise. You have had this ankle sprain for five years, so you have nothing to lose by trying it. Pay attention to all the sensations coming from your feet and ankles as you try this, and go gently in the beginning.

@@KitLaughlin Thanks for replying Sir. I did MRI last week and I was diagnosed with ATFL tear. Radiology doc says its grade 3. Ankle/sports doctor says its a 2 but very close to a tear. The doctor is leaning towards a surgery. some people tell me Physical therapy is better. what do you think?

@@DaiPasha Not a 'Sir'. Just Kit. I cannot offer any perspectives from here, over an impersonal internet, that your doctor and physical therapist have already suggested. The fact that you have had this problem for five years, if my memory is accurate, suggests that surgery is likely to be effective, but you will have to decide. Best wishes, KL

@@KitLaughlin thank you Kit! :) Appreciate your help.

@@KitLaughlin But generally speaking Kit, even though its an old injury, never had Physiotherapy treatment before, you think Physiotherapy won't heal it? its too late for it?

At the classes we ran at the ANU, this was one of the all-time favourites. To watch someone's posture change in a few moments was always satisfying. Thanks for commenting.

I can, definitely. Lower body body-weight strength training is what I do myself-no one needs a gym, unless you want to do bodybuilding (great pursuit, but not my thing at 71!). The horse stance is a staple of this kind of training (as well as many variations of the single-leg squat, speed skater squat, and Cossack squat), so thanks for the request. I will do this.

@@KitLaughlin 71! I applaud you sir, i only wish I will look as good as you at your age!

@@icealpha1035 Meditate enough; do enough (just enough) resistance training, and stretch from time to time, and you will!

​@@KitLaughlin greetings kit, I was wondering if the mastery course had any focus on being able to get your bum any lower on the squat? I was planning on buying it this Friday

@@icealpha1035 Most definitely. The first module is called, Master the Squat, and it's the first module for a very good reason: the full squat is essential, and is the foundation for a large number of exercises/movements that are the foundation of all the rest to com in the later modules. We recommend to everybody that they start with Master the squad and Master shoulder flexibility. Getting the glutes lower is about quad and hip flexor looseness, and general hip looseness-coupled with the critical ankle flexibility that's needed to move your centre of gravity forward enough so you don't fall backwards.

That's a Jim McAirt original. Find him here: zennotzen.bigcartel.com/ All my, and Liv's tattoos have been done by Jim, too, and by hand-no guns. Three thumbs up for Jim!

This exercise's position uses tension in the hip flexors (where you feel that sensation at the top of the back leg) to hold the lower back straight-this is deliberate (and you get a free HF stretch!). This will pass, in time. Please do keep going and report back if anything changes.

@@KitLaughlin thanks Kit, I'll keep it up and see how it goes

Thanks, sincerely.

Go more gently to let the body get used to the position. It's probably something being compressed. In time, all the other movements will move whatever it is that's sticking, and it will feel more comfortable.

@@KitLaughlin Thank you, I'll go more gentle with it.

@@petrichorpse Do let us know how you go-this helps all the silent users! Thanks for posting.

How did it go?

@@foobar99 I've been stretching twice every day, these exercises and a few other ones due to how much I need to use my hands/forearms. I have a greater range of movement and the pain is less sharp-still the slightest hint of soreness in that area but not nearly as bad. I really focus on trying to massage my thumb while in that position and stretch it well afterwards

Tell your friends! And thanks for commenting.

Any broomstick will do.