Heel Drop and Foot Stomp Exercises for Strengthening Bone

Рет қаралды 37,805

Жыл бұрын

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This is a video describing how to perform a heel drop exercise and a foot stomp exercise. These two exercises can be done to stimulate bone density.
The exercises here are modified and meant for the over 50 body. Enjoy. If you have questions, please feel free to email andrea@andreatrombley.com.
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I am Dr. Andrea Trombley, Doctor of Physical Therapy, Yoga teacher, woman over 55, 2X breast cancer warrior, wife, empty-nest boy mom, and entrepreneur.
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Our videos are provided for educational purposes only and are not intended to serve as medical or physical therapy advice to any individual. Please consult with your physician before starting any new exercise program. Any exercise has the potential to cause injury or physical problems.

Пікірлер: 29

@floatinglotuswomenswellness 8 ай бұрын

Just had my first bone density scan at 76, and I need to do some exercises to wake things up. As a lifelong professional dance & teacher, just wante dto say that your explanations were great, especially for people who've not been active throughout their life - it's icritical to keep those knees soft and upper body in alignment!

@andreatrombley 6 ай бұрын

Thank you for the sweet compliment.

@susieinthecountry4434 11 ай бұрын

wow so simple and easy for some but no one ever mentions this in my pcp office! thanks for the info. I will be incorporating these two exercises to my daily routine. Thanks for sharing these ideas♥

@andreatrombley 6 ай бұрын

Thank you for commenting. Exercise prescription is not in the PCP specialty, that is what the Physical Therapists like to do! Hopefully they refer you to one so you get great help.

@francesbrown850 7 күн бұрын

I tried this type of exercise but I sure don't agree it's a good idea. It hurt my lower back fir days afterwards. I don't think sharp. movements like this are good for the body. .

@baruchben-david4196 8 күн бұрын

Ooh... my downstairs neighbor would kill me if I tried that foot stomp...

@TomF291 Жыл бұрын

What bone density exercises can you recommend for someone who cannot jump, run or skip due to having knee problems?

@andreatrombley Жыл бұрын

Start with small range squats to build the leg and hip muscles. Only with stronger muscles will the stress come off the knees. I have a video here somewhere for sore knees.

@TomF291 Жыл бұрын

@@andreatrombley Thanks for info

@1happymama Жыл бұрын

Will it still be beneficial if we wear very cushy shoes like Hokas? I have a great deal of pain in my heels, so I have to wear thick, very cushy shoes all of the time to reduce the pain.

@andreatrombley Жыл бұрын

Yes, wearing your Hoka's should be fine. Protect your heels.

@Zsazsa-kw8rn 21 күн бұрын

How many do we do of each exercise an do we do it everyday

@kathihanses6075 Жыл бұрын

About how many of each should we do and is the safe for somebody with disc compression?

@susieinthecountry4434 11 ай бұрын

set a goal of 100 to begin with.

@sharonmitchel1377 9 ай бұрын

What are the contraindications for these two exercises?

@andreatrombley 7 ай бұрын

If you have a recent compression fracture, you should check with your local physical therapist for specific recommendations. If you have trouble balancing, hold on to something.

@lifewithpugwinkle Жыл бұрын

How long do we do each exercise?

@andreatrombley 7 ай бұрын

It is something to add to your daily exercise program. Maybe start with 8 repetitions and build up to 3 sets over time.

@stephaniestern1270 Жыл бұрын

How many or how long to do each excercise?

@andreatrombley Жыл бұрын

It depends. There are no hard rules. Start slow and work up in both.

@Charlotte-bl5yt Жыл бұрын

Can these exercises cause inflammation of the tailbone ?

@andreatrombley Жыл бұрын

Because the gluteal muscles are active, and attach to the sacrum and therefore the tailbone/coccyx, yes, the potential is there. I would start with the heel drops as the lowest level and see how it goes. But really, walking activates the glutes as well, and climbing stairs, so not much more risk than these activities.

@islandbirdw 7 ай бұрын

Any idea of how frequently and how many reps?

@andreatrombley 7 ай бұрын

This is something that could be done daily to prevent bone loss. It is more about what feels good (it shouldn't hurt), and what you are able to do. You could start with 8 editions and go to 3 sets over time. Again, it should not hurt. If you have a recent compression fracture, you should check with your local physical therapist for specific recommendations.

@adeletate6640 2 ай бұрын

What are ‘editions’ please. Is that 8 foot drops, and 8 stomps? Thank you

@calypso13100 6 ай бұрын

I'm confused. I was told that for the stomp to be effective you have to have a 9 inch drop from the bottom of your foot to the floor otherwise it's not effective

@andreatrombley 6 ай бұрын

As with most exercises, it depends on what you are trying to achieve. For this exercise, we are trying to introduce more force through the bone than what you would get with walking. Certainly a bigger jump, from 9 inches will have a bigger effect, but most people cannot start there. You need to work up to that level, and some people will never get there. It is better to stomp than to do nothing. I hope this helps.