Can The Impact From Heel Drops Reverse Osteoporosis?

Can The Impact From Heel Drops Reverse Osteoporosis? In this video, Dr. Doug Lucas has examined five studies to investigate the potential of heel drops in reversing osteoporosis!
Watch and Enjoy! Dr. Doug Lucas Key Moments in this Episode
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00:00 Intro
1:45 What is a Heel Drop?
2:47: First Study
4:14 Second Study
6:37 Third Study
9:20 Masterclass Registration Link
9:44 Bone Foundations Course Link
9:54 Fourth Study
12:23 Fifth Study
14:00 Conclusion
Study Links:
Study 1: www.researchgate.net/publicat...
Study 2: pubmed.ncbi.nlm.nih.gov/30611...
Study 3: pubmed.ncbi.nlm.nih.gov/21113...
Study 4: pubmed.ncbi.nlm.nih.gov/12200...
Study 5: pubmed.ncbi.nlm.nih.gov/7605708/
INTERESTED IN OUR OPTIMAL BONE HEALTH PROGRAM? Click the link below to speak with a specialist! Click here: www.optimalhumanhealth.com/me...
SIGN UP FOR MY FREE MASTERCLASS USING THE LINK BELOW!
Click here: www.optimalhumanhealth.com/bu...
Masterclass details: Hosted by Doug Lucas, DO, Board Certified Orthopedic Surgeon and Anti-Aging Specialist, you'll gain insight into the lifestyle, nutrition, testing, and medical solutions for Osteoporosis management and yes, possibly, even reversal.
HEALTH SPAN NATION: www.optimalhumanhealth.com/pr...
JOIN OUR FREE BONE FOUNDATIONS COURSE AND UNLOCK ADDED BONUSES: www.optimalbonehealth.com/bonus
Purchase the hardcopy of "The Osteoporosis Breakthrough" here: www.amazon.com/Osteoporosis-B...
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=======================
This channel is focused on Bones, Hormones, and Healthspan to help midlife women and beyond aim for optimal, not average, and reignite their spark!
The videos on this channel will be focused around helping women navigate healthspan and longevity through the lens of osteoporosis, perimenopause, and menopause. When it comes to osteoporosis and menopause providers and educators often get tunnel vision and your symptoms might get better, but if you don't keep longevity in mind, symptom improvement may come at the expense of heart and brain health.
Subscribe and follow along as Dr. Doug Lucas explores the research and clinical applications surrounding women's health.
ABOUT DR. DOUG LUCAS
========================
Dr. Doug Lucas: Owner/founder of Optimal Bone Health and Optimal Human Health. My team and I work together to create custom bone optimization plans for individuals based around supplements, hormone optimization, peptides and more in order to increase bone health and longevity!
Optimal Bone Health www.optimalhumanhealth.com/
Instagram: / dr_douglucas
Facebook: / drdouglucas
Linkedin: / doug-lucas-b0243522
#osteoporosis
#impact
#healthspan

[@rebeccahowie623]

I reversed my osteoporosis by a significant margin in just one year by doing heel drops every single day. I was pretty obsessive with, but it worked! I swear by it.

[@Padraigp]

Hahaha I was thinking it was a kind of drop you dripped on your tongue lol!

[@Angela-ut5tx]

How many or low long did you do it for each day? Thanks

[@stephaniesilverman1588]

Can you explain how many you did each day? How did you do it?

[@mindyruben4199]

How many heel drops did you do and how many times a day?

[@user-ry4yf4kx8u]

same question. How many times a day?

[@davidjohnston9356]

Lots of questions about how many per day. I am a PT. We recommend 3 sets 12 to 15 reps with one min at least in between sets every other day. ( based on a study) I personally do it every day. Make sure to stretch calf muscles after because heels, plantar fascia or achilles tendons can get sore. Its better than running, because bones get stimulated only the first steps, then they don't respond anymore. I do it every time I brush my teeth. ( and when I teach a patient). Easier on joints, knees hips than jumping.

[@Dr_DougLucas]

Thank you for sharing this!

[@hlim7376]

@davidjohnston9356 It was mentioned in the clip that one should keep the knee and back extended when doing the heel drops. Would you kindly advise what that mean? Is extending the knee the same as locking the knee? Is locking the knees while doing heel drops hard on the knee, thus bad for those with osteoarthritis? Please advise. Thank you.

[@hmmm..2733]

How about doing sprints?

[@SquirrelJam53]

How about on a rebounder?

[@mariamarino138]

Which is the best way to stretch the calves, as I’ve suffered with Achilles tendon pain and, plantar fasciitis!

[@anne-louisegoldie]

I'm going to start doing heel drops. Thank you 💛

[@Dr_DougLucas]

Glad to hear that! Thank you for watching

[@user-lu6po5nd6e]

Great info on heal drops, Dr. Doug! Thank you! I have been doing heal drops everyday 12-20 drops 3X/day since Jan 1. In Chinese medicine heal drops are recommended to open the kidney channel. The kidney meridian is directly related to bones.

[@MyEverydayGarden]

Wow! That is fascinating to hear. I love it❤Thank you!

[@seriouslynow22]

Wow! Thanks for that valuable info. Bless you!

[@Dr_DougLucas]

Thank you for sharing this, I am glad you enjoyed it!

[@Syl-Vee]

Solid stuff! Thank you for the detailed information.

[@Dr_DougLucas]

Thank you for watching!

[@patriciadrank6543]

An absolutely excellent explanation of this ! You answered every question that I had. I want to thank you so much for all of the time that you take out of your day to post free information

[@Dr_DougLucas]

Of course, thank you so much for watching. I am glad you enjoyed this video!

[@juditharmitage6797]

As usual, really great information!

[@Dr_DougLucas]

Thank you for watching!

[@ellenduty2058]

As usual great information thank you!

[@Dr_DougLucas]

Thank you for watching!

[@gemmapearson792]

I love this such great news! I love how clearly you breakdown the studies and also the biases that might impact them. I do these with my clients in every class, happy to hear it is having the desired effect!!!

[@Dr_DougLucas]

Glad you like them! Thank you for watching!

[@BBurns-vg9om]

Hi Dr Doug. Brilliant!! I was doing heel drops all through your video. Thank you. I have been completing these,4 times a week. But,now I wiil do them every day!!! Thank you,for sharing this great information.From Bridget in the UK.❤

[@Dr_DougLucas]

Glad to hear that! Thank you for watching!

[@aprillee8642]

I also have an appointment with Osteostrong today because of your interview with the owner Dr. Lucas. So much good information. I’m excited to go explore fixing my bones.

[@Dr_DougLucas]

Thats great! I'm glad to hear that!

[@mariamarino138]

Wow, I’ve procrastinated with Osteostrong, because it got so many bad reviews!!

[@seriouslynow22]

Thank you so much for sharing your education and expertise. I have osteopenia and just finished my first heel drops while I watch.

[@Dr_DougLucas]

Wonderful! Glad you enjoyed it

[@user-wo9ek5mg1n]

I had a REM scan done last week after going to OsteoStrong q weekly for 6 months. Osteoporosis is now osteopenia!

[@dsagebenson4371]

Where can we get REMs

[@user-wo9ek5mg1n]

@dsagebenson4371 Mine was part of the package I purchased at OsteoStrong. Otherwise I don't know but perhaps private clinics do them? My Doc will only prescribe Dexa scans as far as I know.

[@nmandowa]

​@@dsagebenson4371There are only a few locations in the USA. And it's not covered by insurance. If you join the Healthspan group with Dr Doug, you can find the list there. Or I would bet someone has probably posted the list in the comments or maybe under one of his videos about REMS. In Florida, I know these tests are done in Tampa at USF, and it costs s few hundred dollars.

[@Dr_DougLucas]

Thank you for sharing this!

[@karenoun8156]

Thank you Dr Doug for making those studies so much easy to understand, by explaining in the way we, normal people, can understand.

[@Dr_DougLucas]

Glad it was helpful!

[@petra2912]

Excellent. Thank you for that.

[@Dr_DougLucas]

Thank you for watching!

[@MS-to1st]

Thank you for this timely information Dr Doug, really appreciate the fact that you read and reply to comments ❤

[@Dr_DougLucas]

Thank you for watching!

[@nmandowa]

Thank you! This is really encouraging information, especially for those of us with back or SI joint issues that limit how much heavy lifting we can do.

[@Dr_DougLucas]

Yes! Glad you enjoyed it

[@barbarasmith1151]

You, Doctor, are extraordinary for you unique help! Thank you.

[@Dr_DougLucas]

Thank you so much! I appreciate your support

[@giovanna5643]

Thank you for this video 😀❤️

[@Dr_DougLucas]

Thank you for watching!

[@LesleyMowat]

I have reversed my OP too. 3 years ago my low back was at -2.5. Now its --2.1. Femur total went up too but not quite as much. I did the REMS scans in the last year. I noticed after I really paid attention to Dr. Dougs videos and got even more disciplined with everything plus diet and supplements in the last 6 months my bone density jumped up the most. I also have done drop jumps star jumps, squat jumps and if my knee bothered me I did heel drops but I started really heavy weight lifting a year ago as well. I just know you have to figure out your puzzle pieces. This issue involves so many aspects. Dr Doug is the only one getting into everything that needs to be considered. He is the best on this topic. I live in ontario canada. Where i get the REMS scan is north of Toronto. They are also well versed in the OP issue and also think dr Doug is the best and are sending people to him from Toronto. This issue takes drive and discipline as well in order to reverse your numbers. Look at all his videos!

[@Dr_DougLucas]

Thank you so much for sharing this. I am glad to hear that you are enjoying these videos. I greatly appreciate your support!

[@mariamarino138]

I’m in NYC, and can’t find a hospital who does REMS!!

[@LisannNatoli]

I’ve been doing heel drops while standing and sitting on a whole body vibration plate. I didn’t even know if I was helping myself but because I find them relatively easy to do I figured they can’t hurt. I have severe osteoporosis -3.5 spine-3.2 hip score taken in 2022. I have been supplementing diligently and eating nutritious clean foods and animal protein. I hope my DEXA shows some improvement. I’m glad I saw this vid tonight because it affirmed my intuitive feeling about heel dropping motion. My back has suffered multiple compression fractures over the past 2 years, (11 total) so I need to be cautious with necessary impact exercise Thank you Dr. Doug for this video🥹

[@Dr_DougLucas]

Thank you for sharing this! I am glad this video was helpful!

[@shazben9822]

Found ur post very interesting I also hav severe and last yr suffered two severe wedge fractures at T6/7 which has caused kyphosis 😢I am waiting on an X-ray because doc thinks I may have another fracture? I don’t know how to read m dexa but score on hip was -3.7 I have a vibro machine that I never used and really wish I had used it now Iv had it about 7 yrs It’s a large one and very strong but thinking if I put it on the lowest could i possibly still use it to help my bones When I read ur post it got me thinking because many have said no it could make more fractures If u don’t mind me asking what machine do u have and for how long do u use it at a time ? Ur score is is in he -3 also and u had allot of fractures I’m so sorry to hear that how are you doing now Did you go on medication Iv been changed from alendronic acid to zoldronate which I should of started today but to unwel at the moment I’m worried about medication but might be my only option I’m 63 my dexa scan I had in 2019 showed osteoporosis but I failed to take the alendronic acid because my stomach would burn like mad I also have gerd so pushed them to one side I’m not putting up with them because the fractures and height loss has really scared me I should of research at the time because my gp didn’t tell me how serious it can be and where it can lead

[@LisannNatoli]

@@shazben9822 It really is scary. I’ve not accepted pharmaceutical treatment of any kind (even pain), for my Osteoporosis. I have scheduled appointment later April with an endocrinologist to see what options I would have but I’m extremely apprehensive and my feet are getting cold so to speak. I fear putting any of that stuff into my body and I’ve a low tolerance for narrow minded medical doctors. I posted the info on the machine I use but twice I see its been taken down. You can Google VT007 Vibration Plate Exercise Machine - High Frequency, Low Amplitude | Muscles, Bones and Nerves Training | Blood and Lymph Circulation Improvement

[@bettycleland6]

Great info thankyou so much .

[@Dr_DougLucas]

Thank you for watching!

[@michellethompson3068]

Awesome information as always! Just started doing heel drops and got a 12 inch step platform for jumping. Incorporating both into my regimen. Considering jump rope too, would love to know if there is any data on that. Thanks for the info!

[@Dr_DougLucas]

That's wonderful! Thank you so much for sharing this

[@melmil9836]

Great video Dr Doug, l have heard of heel drops before but didn’t think they were good for bone health.

[@Padraigp]

What did you think they were for?

[@melmil9836]

@@Padraigp, l actually thought they were for strengthening up your glutes for a stronger back.

[@Padraigp]

@@melmil9836 won't do much for your glutes I'm afraid glutes and back are not involved. . Does a little for your calves. But raising and lowering slowly would do more for your calves.

[@Dr_DougLucas]

Thank you for watching!

[@yvonnehernandez6233]

Thank you so much I already find out by google it what are heel drops

[@Dr_DougLucas]

Yes! Thank you for watching

[@barbaranorman2510]

Great info, I’ve been doing heel drops & going for a Rems scan next week!

[@joyceperreault4237]

Who are you seeing for your REMS? I would love to have 1 done, but it involves a lot of traveling.

[@Dr_DougLucas]

Great! Thank you for sharing this!

[@thekeyboardzone-kas]

Hi Dr. Doug - Thanks for another great video! How safe are heal drops or any variation if you've had a total knee replacement?

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@ReinaACrowe]

I have been doing them. I haven't had base labs done to know if it'll be helping, but hopefully it's working! I'm hoping to get bone health marker labs done in a couple weeks. ❤

[@dniki2152]

Please let us know the results. Hoping for marked improvement for you.

[@Dr_DougLucas]

Nice! Thank you for sharing this!

[@bowler8]

The study's also mentioned they were doing heel drops on a power plate

[@Dr_DougLucas]

Yes, a few were!

[@paulayates3150]

I started doing them, now my knees and heels hurt. I will find a good starting point and work up. Also look into helping the knees. Thanks so much.

[@AskPiaAkashic]

When doing heel drops try wearing sneakers: walking / running shoes. To help your knees: Focus on strengthening hips, glutes hamstrings and opening hip flexors. Try squats knees over ankles stick your butt out. And only go as low as you can to start.

[@phoenixgirl11]

@@allatomas1743that’s what I think. You need the impact

[@Barb6106]

@@allatomas1743 you are exactly right. You can start with shoes to build up, then bare feet on carpet.. then on hard floor. Well, I did this to avoid any injury just going right to hard floor! 🤷‍♀️..worked for me. A suggestion

[@dniki2152]

How many how often? please share

[@Dr_DougLucas]

Thank you for sharing this!

[@somersetgirl125]

I do heel drops in the kitchen as it has a nice hard tiled floor. A tip for your viewers. I use my fingertips on the counter top to push me up on my toes even higher, to get a slightly bigger drop!

[@Dr_DougLucas]

Thank you for sharing this!

[@6198mark]

Hi Dr Doug, I think a lot of have the same questions here: How many sessions per day? How many drops per session? What's better Heel or box drops? Thank you!

[@Dr_DougLucas]

Studies support 50 - 100 per day, daily!

[@AAB463]

But take your time getting to that…maybe start on carpet with shoes & work your way to barefoot & concrete, pay attention to aches & pains you have the next day. You might need a day of rest. Just be careful not to injure your heels/tendons/ligaments.

[@user-tq3zd7vi6h]

Thanks Dr Doug! I was waiting to watch a videio about this, and here it is. Would you recomend or what are your thoughts about wearing a "minimalist walking shoes" all day? Would that help challenge hip bones?

[@MyEverydayGarden]

Good point! In society we generally wear shoes to cushion us so we are not getting the impact we would if going barefoot.

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@mindyruben4199]

Hi, Dr. Doug. Many of us wonder how many heel drops and how many times a day? At least to MAINTAIN bone density, like you talked about at the end of this video. Thanks. 😃

[@Dr_DougLucas]

Studies support 50 - 100 per day, daily!

[@LoisJoos]

😂well I'm glad I watched that. I thought heel drops were a tincture you put on your heels 😂

[@Dr_DougLucas]

@@LoisJoos Thanks for watching!

[@lynnwilliams5432]

Just been doing the vibration plate each day doing 4 miles too.

[@Dr_DougLucas]

That's great!

[@aprillee8642]

I’m going to try to do this every day. I don’t know how many or how long or should I space them out in time. But it’s not gonna cost me anything. I tried it last night and it didn’t hurt. I just have to remember by making it part of my daily routine.

[@Dr_DougLucas]

Yes! Thank you for sharing this, glad this video was helpful!

[@mandybugeja6829]

I think its frustrating that any possible non pharmaceutical aid to minimize osteoporosis is ignored by doctors☹️Probably as research on these methods is only with small numbers of participants the results not dramatic enough.Sad that women often feel have no choice but to take expensive medication which can have serious side effects when free alternatives may exist!

[@bowler8]

It doesn't make them any money

[@Dr_DougLucas]

Thank you for sharing this!

[@SK-ll4ti]

I think doctors don’t want patients to have false hope. I exercise, including impact and resistance training, eat healthy, and I am still rapidly losing BD. I will be taking medication shortly as without it, I am unable to stop the decline.

[@joegaines8826]

Question on heel drops. Should you wait 30 seconds between heel drops to reset the bone receptors? I thought I read that somewhere when people were discussing a jumping program for osteoporosis you should do this And also will this have a beneficial effect on the spine in addition to the hips?

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@debjordan4399]

Would sprinting be considered impact? Considering jump rope too, would love to know if there is any data on that. Thanks for the info!

[@Dr_DougLucas]

Checkout the video on my channel called "Proven Ways to Increase Bone Building | Increase P1NP"

[@gloriabailey6170]

I found that in doing a tichi herl toe walk has been effective for me ss i csnt not judt drop on my heels without pain in my lower legs

[@Dr_DougLucas]

Thank you for sharing this!

[@pkbailey4870]

Thank you for this video. What do you think of vibrator plates?

[@Dr_DougLucas]

Hi! I did a three part series on vibration plate therapy. You can find them on my channel, the first video is called "Vibration Therapy for Osteoporosis (Episode 1 of 3) | Interview with Dr. Clinton Rubin from Marodyne"

[@hlim7376]

@Dr_DougLucas It was mentioned in the clip that one should keep the knee and back extended when doing the heel drops. Would you kindly advise what that mean? Is extending the knee the same as locking the knee? Is locking the knees while doing heel drops hard on the knee, thus bad for those with osteoarthritis? Please advise. Thank you.

[@Dr_DougLucas]

Hi! Great Question, Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@kentjohnson-greatestcoachofall]

Dr Doug I heard you say start slow but didn’t hear you reference an ideal number of heal drops to do each session. Also how many days a week should this be done?

[@Dr_DougLucas]

Studies support 50 - 100 per day, daily!

[@katiebolanos9051]

How many heel drops should I do a day? Would like to add to my exercise routine. Thank you for all you do.

[@Dr_DougLucas]

Studies support 50 - 100 per day, daily!

[@longyang888]

Does the rebounding on the mini trampoline have same benefits as heel drops in reversing osteoporosis ?

[@Dr_DougLucas]

Checkout the video on my channel called "Bounce Your Way to Bone Health"

[@sagedakotalmft7763]

Wish I could do heel drops! Too many injuries that never healed right. Being very athletic in my youth may have, ironically, put me at risk of osteoporosis, because with all the injuries I had all over my body I can't do much but yoga and walking now, a bit of biking and sailing on occasion. Miss weight lifting and tennis! Would be nice to see these exercises demonstrated to get a feel for how much force is actually needed? And what some of these exercises even are. Will look them up online I guess. Thanks

[@Dr_DougLucas]

Thank you for sharing this! Yes, you should be able to find demonstrations online

[@barbs1298]

@sagedakotalmft7763 What about pickle ball??

[@joannfahey8423]

I’m wondering whether doing heel drops with straight legs versus slightly flexed knees makes a difference. Intuitively it seems like straight legs would be better because it would affect all the way up to your hip more.

[@AskPiaAkashic]

I'm not a physician but I believe slightly flexed knees. imo only

[@Dr_DougLucas]

Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@AAB463]

I keep my legs as straight as I can comfortably (they are slightly bent when I land) because I feel vibration in my skeleton more than if my knees are bent & used as shock absorbers. And I’m not a Dr either…just a patient trying everything that’s affordable ;)

[@hazeldellis]

I dance flamenco 1 x weekly, tap class 1x weekly and lindy hop 1 x weekly, would those be effective in bone density increasing do you think Dr Lucas? I will definitely do your course soon, sounds interesting

[@Dr_DougLucas]

Thank you for sharing this, unfortunately I cannot provide specific recommendations through this platform, I would need to know a little bit more about you as well. Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. You can find more information here --> www.drdouglucas.com/healthspan

[@meiming1]

thanks Ill have to try it next time I'm waiting for the train, at the supermarket etc etc. Dr Doug I jog about 15KM per week but only on sand. How would that compare in terms of osteoporosis to jogging on road or cement, that is, hard surfaces?

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@bornagainchristian2501]

May I get your opinion this I have osteoporosis for 5 years now. Have taken Alendronic Acid for 4 year and now am on drug holiday, My endocrinologst recommended me for this eyar 2024 to have me a PROLIA injection. I have read articles on PROLIA that it can have a bad side effect - osteneocrosis of the jaw?

[@Dr_DougLucas]

Hi! Great question, checkout the video on my channel called "Prolia Denosumab, The Long Term Answer for Osteoporosis or Recipe for Disaster?" This may be helpful to you

[@BadlandsYoga]

What about jumping chinups? From the BMJ Liftmor trial findings " five sets of five repetitions of jumping chin-ups (interspersed with rest) with a firm, flat-footed landing will be performed each session. Impact intensity will be gradually increased by moving towards achieving a stiff-legged landing as tolerated." If we can tolerate these and no contraindications, have they been tested against heel drops and come out superior? Thanks!

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@wnhlwntk]

I have a problem with my spine being compressed, have been diagnosed with spinal stenosis, have had a laminectomy, and go to my chiropractor for adjustments for occasional episodes of uneven hips. I tried doing heel drops with a lot of walking in January, after my diagnosis of osteoporosis, and ended up hurting a ligament on my knee due to an uneven hip affecting my gait. So, is there any other exercises I can do to accomplish the same results without jarring my spine? I will be 70 this spring.

[@Dr_DougLucas]

Thank you for sharing this, unfortunately I cannot provide specific recommendations through this platform, I would need to know a little bit more about you as well. Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. You can find more information here --> www.drdouglucas.com/healthspan

[@LBStew]

What are your thoughts on strontium supplements?

[@Dr_DougLucas]

Checkout the video on my channel called "Strontium: Missing Secret Ingredient to Reversing Osteoporosis or a Supplement Avoid at All Costs?"

[@raymatracy3286]

Depends. Research shows that strontium ranelate is not favorable, while strontium citrate is safe.

[@BeaTrice10]

Wait, did I hear you say that vibration plates work? Why is there such disparity in opinions on this? Thanks.

[@Dr_DougLucas]

Checkout the Vibration Plate series on my channel if you have not yet. The first video is called "Vibration Therapy for Osteoporosis (Episode 1 of 3) | Interview with Dr. Clinton Rubin from Marodyne"

[@joyce7632]

Would wearing weights on the ankles be advised or not

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@thomasschellberg8213]

I tried the heel drop with shoes and using orthotics. It did not seem to irritate my Neuroma. I doubt I'll be able to do it without shoes though. I see the foot doctor next month to see if Surgery would help.

[@Dr_DougLucas]

Thank you for sharing this!

[@leneskov5184]

I am not sure that I understood you correctly - but did one of the studies show that heel drops were better than jumping and box drops? 🤔 I have been jumping but maybe I should start doing heel drops in stead? Maybe heel drops are better because tou land on the heel - whereas you land on the front of the foot when jumping??

[@Dr_DougLucas]

I just added the study links to the description. Apologies for them not being in there at first!

[@marybeatty-brooks3272]

Does anyone have experience with taking Algaecal plus and Strontium? This was recommended by my MD

[@Dr_DougLucas]

We have a video coming out on Algaecal soon!

[@raymatracy3286]

I had some improvement, 😢also increased weight bearing exercise and added more protein and real food

[@lydiaL2pg]

I think there's pretty wide agreement that strontium can falsifiy Dexa scores making bones only appear to have improved density; instilling false hope in users. It has something to do with strontium being a heavier particle to measure compared to ? ? I was hopeful about it when I was first diagnosed until I realized that all the positive reviews were self-funded. (A huge red flag for me) There is also a question of heavy metals contamination in Algaecal. I’m sure Dr. Doug will break it down further…

[@laurie2218]

Are the links to the studies provided or am I just not seeing them?

[@Dr_DougLucas]

Glad to hear that! Thank you for watching

[@lynnwilliams5432]

The four miles worry me because I did do ten bf I broke my femoral stem could it still be too much? I also have my gluteus medius that still had amnesia.

[@Dr_DougLucas]

Thank you for sharing this. Unfortunately I cannot provide specific recommendations through this platform, I would need to know a little bit more about you as well. Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. You can find more information here --> www.drdouglucas.com/healthspan

[@janetread8237]

I teach..and attend Tap dance classes….i also have osteoporosis. I have been tapping for a long time. So, has my tapping been detrimental to my health….or has it been helpful. I am recently recovering from a half hip replacement due to hip fractures .

[@Dr_DougLucas]

I would need to know a little bit more about you and I am unable to provide specific recommendations through this platform. Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. You can find more information here --> www.drdouglucas.com/healthspan

[@dianesnyder4059]

I do heel drops while on my rebounder hoping that creates more force on my bones

[@dulcihrt]

What you looking for is the force from the heal drop. The rebounder is too soft. I don’t think that will cause the impact on the bones you are looking for.

[@Dr_DougLucas]

Thanks for sharing this!

[@dianesnyder4059]

I should add I wear a 12lb weighted vest while rebounding

[@barbs1298]

​@@dianesnyder4059Wow...that's a lot!

[@bobrunion973]

Should this be another 5×5.

[@Dr_DougLucas]

Hi! If you're asking about how many to do a day, studies support 50 - 100 per day, daily.

[@Barb6106]

Did I miss the recommended number per day? I do them already..but I do 25-50 3 times a day. Wonder if these are enough?.. is all one time better? I have a modern home with concrete floors and I do it barefoot. I just want to be hitting a mark that is possibly helpful, so an appropriate number would be appreciated. Thanks for covering this topic. Always enjoy your videos.

[@mindyruben4199]

I wonder the same thing, how many heel drops and how many times a day? When you find out the answer, will you please respond?

[@MyEverydayGarden]

I was curious about whether it was safe to do it barefoot or recommended to wear shoes. Thanks for your questions.

[@Barb6106]

@@MyEverydayGarden I believe the recommendation is to start with shoes, then build to doing it barefoot. That’s supposed to be the most beneficial because of the impact. I built really slowly to that! I didn’t need any injuries!!

[@Dr_DougLucas]

Hi! Studies support 50 - 100 per day, daily!

[@barbs1298]

​@@MyEverydayGardenI need arch support for my feet due to history of plantar fasciitis. I won't be doing anything w/out shoes on. Have to know your body & what you can safely tolerate.

[@lindathompson4770]

My knee caps are off center outward and rotated a little. I'm trying to be careful and afraid to over do. My theigh muscles are weak and I'm using hiking poles get me around. Suggestions would be very helpful. I hope someone will see this. 🤞🤞🤞

[@Dr_DougLucas]

Thank you for sharing this, unfortunately I cannot provide specific recommendations through this platform, I would need to know a little bit more about you as well. Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. You can find more information here --> www.drdouglucas.com/healthspan

[@bornagainchristian2501]

I have L4 L5 L5 S1 and L3 L4 spondylolisthesis. Also I have osteoporosis and a CKD patient. May i ask if heel drop is still recommended for me despite my other health conditions cited?

[@Dr_DougLucas]

I always recommend checking with your doctor first if you have other conditions!

[@LisannNatoli]

I have spondylolisthesis at some vertebrae as well as painful kyphosis. The osteoporosis I have is advanced and until it is significantly reduced I can’t have any corrective surgery on my spine. The heel drops are the best way for me to get in daily impact exercise. However you do need to consult with your physician to see if it’s safe for you. All the best.

[@dianacornett7196]

Do you think the heel drops would be safe to do with a BMD of -3.9 in my hip?

[@Dr_DougLucas]

Thank you for sharing this, unfortunately I cannot provide specific recommendations through this platform, I would need to know a little bit more about you as well. Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. You can find more information here --> www.drdouglucas.com/healthspan

[@barbs1298]

Remember it's not just about thin bones, but bone structure. You can have thin bones & a good structure. Other than that, I don't know.

[@Portia620]

What about gymnastics and why do they have great bones?

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@se8969]

I have started skipping 100 loops a day and jumping from my sofa to floor which i will increase the height in time and jump from boxes. I will start doing heel drops too. Curious how it will affect my next dexa scan. First one was t score 3. Post menauposal, estrogen breast cancer surviver, cant take any blockers due to side effects. Cant do hrt as well. Planning to go back to my taekwondo classes next month too. Lets see how it all goes !

[@MyEverydayGarden]

Good luck❤

[@Dr_DougLucas]

Thank you for sharing this!

[@marlysbenitah]

I'm wondering how many heel drops per day are people doing to get bone building benefits. I'm also thinking that doing them on a Power Plate might be even more advantageous?

[@cindysharp4466]

Start with 50 with shoes on and slowly working yourself to 120 a day barefoot on hard floors.

[@Dr_DougLucas]

Studies support 50 - 100 per day, daily!

[@mariamarino138]

And do you do all 50 once a day?

[@taniadow60]

How many should we do a day?

[@Dr_DougLucas]

Studies support 50 - 100 per day, daily!

[@SQAE]

I am a 77 year old female, 3 years out from a distal femur break (ouch!) and I just found you, Dr. Doug. Through exercise, calcium supplement and Fosomax I no longer test in the osteoporosis range anywhere, which is great, but I want more. I don't think I can do 'osteo-stong' because of my titanium, but can I do heel drops? As a former dancer, I find those incredibly easy.

[@Dr_DougLucas]

Thank you for sharing this, unfortunately I cannot provide specific recommendations through this platform, I would need to know a little bit more about you as well. Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. You can find more information here --> www.drdouglucas.com/healthspan

[@courtenayharre511]

What about doing it on a Power Plate?

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@nicoleautumn7742]

photos of each would help?

[@Dr_DougLucas]

Yes! If you search on youtube there are a few tutorial videos :)

[@lindafreeman1687]

I know this video is about exercises for osteoporosis but I have a question for you. Which form of magnesium is best for osteoporosis? I have been and still do take 500mg magnesium glycinate which helps me sleep. Do I also need to take other forms of magnesium?

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@mariamarino138]

Why can’t he just answer your question, instead of sending you to another site?!!!

[@lindafreeman1687]

@@mariamarino138 Exactly! Same answer I get with every question I have ask.

[@donnabrown9897]

Can a rebounder work just as well as heel drops?

[@Dr_DougLucas]

Checkout the video on our channel called "Bounce Your Way to Bone Health"

[@bowler8]

12:59 trial was on healthy postmenopausal women

[@Dr_DougLucas]

Full study is in the description for more details

[@klynn6736]

Do jumping jacks work?

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@barbs1298]

Can't hurt I suppose if you can do them & are not at high risk or fracture or have other joint issues. 🤷‍♀️🤸‍♀️

[@sandybayes]

In addition of talking about it , it would be extremely helpful to demonstrate what you are talking about. Heel drop equals standing on toes or being flat footed then raising heels??? .

[@AAB463]

Agreed! Barefoot? Concrete? Knees stiff? Use arms?

[@lindat5321]

I found several different vids on KZbin that show what to do.

[@Dr_DougLucas]

Hi! Yes, thank you for the feedback. If you search on youtube there are a few videos that demonstrate how it is done :)

[@eatmeatandliftweights5754]

The officieal exercise and nutrition advice inflicted on the elderly is designed to make them FRAIL & DEPENDENT on meds, Eg. They are told to avoid impact, to not lift heavy, to avoid meat and to eat pkant/carb based diets which is devoid of proten and fat soluble vitamins.

[@Dr_DougLucas]

Thank you for sharing this!

[@susanlindsay1179]

Thanks for this video. Is there a bmd level in the spine or hip at which heel drops would not be safe? What would be your recommendation?

[@Padraigp]

Of course there would be a point where even moving would be bad. But bone density alone doesn't tell anything about how strong a person's bones are..there are so many factors. Dont do it so hard that you hurt yourself would be a start. Start small and get the muscular strength and balance nessisary before you do it if it seems too difficult or dangerous for you. And hold onto a bar of back if a stable chair or sofa if you feel wobbly. Just doing it slowly also helps pump your blood and build your muscles and balance so you can also start slow and work up some strength. But obviously if you have a compression fracture or think your hips are dust don't start with anything that shocks your bones..start with diet and gentle stretching to build up to any impact as if you're not sure what you can manage you might hurt yourself. Twists are extremely bad for spinal compression fractures so avoid twists or tugging hard on anything like my aunt did pull an Ivy plant off the wall and fractured herself. Agony! Be gentle and build your strength and stability and start small. When I first started heel drops I hurt my heels and my plantar fascists flared up. But I can do some pretty hefty thumps now.

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@yvonnehernandez6233]

Sorry for my ignorance but what it’s that of heal drops I never hear about it, can someone educate me about it I will really appreciated

[@LisannNatoli]

It’s heel drops as in the heels of your feet. The up and down motion of going on your toes and dropping on your heels creates impact that may help to increase bone density. I hope that helps.

[@Dr_DougLucas]

Yes! Thank you for the clarity. You should also be able to find some videos showing what it looks like by searching on youtube.

[@yvonnehernandez6233]

@@LisannNatoli Thank You So Much Lisa, God Blessed You 🙏🏻

[@yvonnehernandez6233]

@@Dr_DougLucas Thank You so very much Dr. Lucas for your answer I already find them at KZbin, a Nice Girl named Lisa also give me some advice thank you to both of you, God Blessed You 🙏🏻

[@austintone]

Thank you so much for your work. I’m wondering if doing heel drops could easily lead to plantar fasciitis problems? I had heal pain a year ago, which I attributed to wearing a weight vest on my daily walk. Stopped wearing the vest, did some recommended exercises, and the heal pain went away. I don’t want to do anything to cause it to return. Thanks again!

[@Dr_DougLucas]

Great question, Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@deidrabay]

Has anyone studied the effect on bones with tap dance and/or flamenco dance? (Of course, in a real world example, the dancer would most likely be tapping or stamping for a longer duration of time during a class or a practice session than someone who’s doing heel drops that last only several minutes. Adjustments would have to be made for such a discrepancy in any study, but let’s assume the dancer and the heel dropper engage in their respective activities the same number of times a week.)

[@Dr_DougLucas]

Great question! As a former ballet dancer myself this would be interesting, I'll see if I can find any studies.

[@deidrabay]

@@Dr_DougLucasThank you!

[@Dr_DougLucas]

@@deidrabay You bet!

[@diandenmark]

WOW! - Is there any information on doing your heel drops with a weight vest on?

[@rebeccahowie623]

I did them for a year literally non-stop, without a vest (and I'm a very slim buikd), and I still managed a significant reversal from osteoporosis range way back into osteopenia range within one year. Didn't go to the gym or lift weights. It definitely works.

[@Barb6106]

@@rebeccahowie623interesting. How many did you aim for a day? And did you do them all at one time or thru the day?Congratulations!

[@videograph982]

​@rebeccahowie623 were you taking bisphosphonates?

[@elizabethpreciado5874]

@@rebeccahowie623hello! How many stomps a day and did you separate them through the day? I’m so happy for you! ❤

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@judyPatr]

I’m unable to sign up for the free masterclass?? The link isn’t working??

[@Dr_DougLucas]

Hi! Sorry about that. This link should work --> www.optimalhumanhealth.com/build-bone

[@happiness3230]

Are heel drops ok if I've had retinal tears?

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@dawnhaney160]

Maybe I missed this. Should heal drops be done with or without shoes? And on a hard surface, not carpet, correct?

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@cindylutz7442]

So, if I remember correctly, you stated in another video that if you take anti-resorptive drugs, they not only inhibit bone resorption, but bone growth. It's sort of off topic, but in that scenario (let's say, Reclast, which is what is being urged upon me,) would doing bone-building stuff make any difference?

[@krisb7465]

Yes, that is my question as well. If you take medication such as prolia, fosamax or reclast, should you even be doing impact exercises? Not only might such exercise not stimulate bone growth as bone growth is supressed, could it also actually increase the microtrauma to the microarchitecture of the bone that could lead to atypical fractures of the femur and spine seen in patients on antiresorptive meds.

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@krisb7465]

I can't afford $20/mo to join to ask my question there.

[@cindylutz7442]

@Dr_DougLucas I did join but it's one more twig in an already loaded dustpan of things I have to sort. Oh well.

[@superfit60]

heal drops and walkin' are kinda boring.... Its time to play basketball again and work on the jump shot... I have improved my bone health by .2 in the spine and .7 in the hip in 6 months... Add in lifting the heaviest weight (3x weekly) I could lift (with trainer assistance for safety) and HRT with a little extra test. for recovery. No longer classified as in osteoporosis...

[@Dr_DougLucas]

Thats great! Thank you for sharing this!

[@lynnrobin9988]

Thank you for providing the details on the heel drops. Like shoes or no shoes, etc. I would be interested in hearing similar details about the box drops. How high, Bentley, barefoot, etc.?

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@bowler8]

One study showed they were using an osteocare device 10:39

[@Dr_DougLucas]

I have added the study links in the description for full details

[@schoolofthoughtedu]

Power plater!

[@Dr_DougLucas]

Yes!

[@alexs.226]

My doctor said, I would probably have to do heeldrops 24/7 to have any considerable effect. Needless to say, I hope he is wrong.

[@Dr_DougLucas]

Studies support 50 - 100 per day, daily.

[@bowler8]

I read you have to lift 4 times your body weight to impact anything

[@Dr_DougLucas]

Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@dreamervanroom]

Chinese medicine has them, for the heart.

[@Dr_DougLucas]

Thank you for sharing this!

[@mariamarino138]

50 a day, all at once, or twenty at one time, and twenty at a later time?

[@Dr_DougLucas]

Studies support 50 - 100 per day, daily.

[@atlantica3544]

💙💙

[@Dr_DougLucas]

Thank you for watching!

[@gemma1211]

You never told us how many to do. So this video is basically pointless.

[@Dr_DougLucas]

Many have been asking if they are effective in general. Specific recommendations for how many to do will very greatly per person.

[@nmandowa]

Thank you! This is really encouraging information, especially for those of us with back or SI joint issues that limit how much heavy lifting we can do.

[@Dr_DougLucas]

Thank you for watching!