Can The Impact From Heel Drops Reverse Osteoporosis?

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Can The Impact From Heel Drops Reverse Osteoporosis?

Рет қаралды 39,432

The Dr Doug Show | Bones, Hormones and HealthSpan

Күн бұрын

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
========================
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.researchga...
Study 2: pubmed.ncbi.nl...
Study 3: pubmed.ncbi.nl...
Study 4: pubmed.ncbi.nl...
Study 5: pubmed.ncbi.nl...
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Click here: www.optimalhum...
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.optimalhum...
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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!
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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!
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#osteoporosis
#impact
#healthspan

Пікірлер: 351

@rebeccahowie623 5 ай бұрын

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 5 ай бұрын

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

@Angela-ut5tx 5 ай бұрын

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

@stephaniesilverman1588 5 ай бұрын

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

@mindyruben4199 5 ай бұрын

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

@user-ry4yf4kx8u 5 ай бұрын

same question. How many times a day?

@davidjohnston9356 5 ай бұрын

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 5 ай бұрын

Thank you for sharing this!

@hlim7376 4 ай бұрын

@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 4 ай бұрын

How about doing sprints?

@SquirrelJam53 4 ай бұрын

How about on a rebounder?

@mariamarino138 4 ай бұрын

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

@anne-louisegoldie 5 ай бұрын

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

@Dr_DougLucas 4 ай бұрын

Glad to hear that! Thank you for watching

@user-wo9ek5mg1n 5 ай бұрын

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

@dsagebenson4371 5 ай бұрын

Where can we get REMs

@user-wo9ek5mg1n 5 ай бұрын

@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 4 ай бұрын

@@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 4 ай бұрын

Thank you for sharing this!

@lynnsalberg5647 9 күн бұрын

Yay! I’m so happy for you. I’m starting the program this week !😊

@aprillee8642 5 ай бұрын

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 5 ай бұрын

Thats great! I'm glad to hear that!

@mariamarino138 4 ай бұрын

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

@user-lu6po5nd6e 5 ай бұрын

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 5 ай бұрын

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

@seriouslynow22 5 ай бұрын

Wow! Thanks for that valuable info. Bless you!

@Dr_DougLucas 5 ай бұрын

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

@MarthaHenson-zp1kw 2 ай бұрын

That's interesting, I was diagnosed with osteoporosis and a kidney stone

@somersetgirl125 4 ай бұрын

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 4 ай бұрын

Thank you for sharing this!

@LisannNatoli 5 ай бұрын

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 4 ай бұрын

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

@shazben9822 4 ай бұрын

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 4 ай бұрын

@@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

@karenoun8156 4 ай бұрын

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 4 ай бұрын

Glad it was helpful!

@BBurns-vg9om 5 ай бұрын

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 5 ай бұрын

Glad to hear that! Thank you for watching!

@LesleyMowat 4 ай бұрын

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 4 ай бұрын

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

@mariamarino138 4 ай бұрын

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

@seriouslynow22 5 ай бұрын

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 5 ай бұрын

Wonderful! Glad you enjoyed it

@patriciadrank6543 5 ай бұрын

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 5 ай бұрын

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

@Tumbleweed111 Ай бұрын

Just got my WBV, power plate move, will do these as well. Thank you for this interesting information.

@Dr_DougLucas Ай бұрын

Glad you enjoyed this video!

@tbell1698 11 күн бұрын

Very useful information and presentation. Eager to learn more and start applying the recommendations derived from watching your channel. Thank you for distilling the data and providing clear suggestions.

@Dr_DougLucas 10 күн бұрын

Glad it was helpful!

@barbestes9137 Ай бұрын

I’ve added heel drop and stomping to my regiment of exercises

@Dr_DougLucas Ай бұрын

That's great! Thank you for sharing this

@luzocasio3111 Ай бұрын

How do you do the stomping?

@melmil9836 5 ай бұрын

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

@Padraigp 5 ай бұрын

What did you think they were for?

@melmil9836 5 ай бұрын

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

@Padraigp 5 ай бұрын

@@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 4 ай бұрын

Thank you for watching!

@MS-to1st 3 ай бұрын

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

@Dr_DougLucas 3 ай бұрын

Thank you for watching!

@Syl-Vee 5 ай бұрын

Solid stuff! Thank you for the detailed information.

@Dr_DougLucas 5 ай бұрын

Thank you for watching!

@michellethompson3068 5 ай бұрын

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 4 ай бұрын

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

@barbaranorman2510 5 ай бұрын

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

@Dr_DougLucas 4 ай бұрын

Great! Thank you for sharing this!

@6198mark 5 ай бұрын

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 4 ай бұрын

Studies support 50 - 100 per day, daily!

@AAB463 4 ай бұрын

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.

@longyang888 5 ай бұрын

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

@Dr_DougLucas 4 ай бұрын

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

@giovanna5643 5 ай бұрын

Thank you for this video 😀❤️

@Dr_DougLucas 5 ай бұрын

Thank you for watching!

@juditharmitage6797 5 ай бұрын

As usual, really great information!

@Dr_DougLucas 5 ай бұрын

Thank you for watching!

@ellenduty2058 5 ай бұрын

As usual great information thank you!

@Dr_DougLucas 4 ай бұрын

Thank you for watching!

@gemmapearson792 4 ай бұрын

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 4 ай бұрын

Glad you like them! Thank you for watching!

@nmandowa 4 ай бұрын

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 4 ай бұрын

Yes! Glad you enjoyed it

@stephaniebiley9318 7 күн бұрын

Thank you ❤❤❤

@Dr_DougLucas 6 күн бұрын

Thank you for watching!

@ReinaACrowe 5 ай бұрын

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 4 ай бұрын

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

@Dr_DougLucas 4 ай бұрын

Nice! Thank you for sharing this!

@thekeyboardzone-kas 5 ай бұрын

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 4 ай бұрын

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

@paulayates3150 5 ай бұрын

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 5 ай бұрын

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 5 ай бұрын

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

@Barb6106 5 ай бұрын

@@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 4 ай бұрын

How many how often? please share

@Dr_DougLucas 4 ай бұрын

Thank you for sharing this!

@bowler8 5 ай бұрын

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

@Dr_DougLucas 5 ай бұрын

Yes, a few were!

@barbarasmith1151 5 ай бұрын

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

@Dr_DougLucas 4 ай бұрын

Thank you so much! I appreciate your support

@lynnwilliams5432 5 ай бұрын

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

@Dr_DougLucas 4 ай бұрын

That's great!

@joegaines8826 5 ай бұрын

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 4 ай бұрын

@bettycleland6 4 ай бұрын

Great info thankyou so much .

@Dr_DougLucas 4 ай бұрын

Thank you for watching!

@mandybugeja6829 5 ай бұрын

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 5 ай бұрын

It doesn't make them any money

@Dr_DougLucas 5 ай бұрын

Thank you for sharing this!

@SK-ll4ti 5 ай бұрын

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.

@pursuehealth940 2 ай бұрын

@@SK-ll4tiare you eating sufficient protein to enable bone building? Most people eat far too little protein throughout early years, then in older age when they need more, they eat less.

@SK-ll4ti 2 ай бұрын

@@pursuehealth940 maybe not. I really try but it’s hard to consume that much food. Based on the .8 to 1 g per lb of body weight, I should be consuming 108 to 135 g per day. I have no idea how to accomplish that.

@mindyruben4199 5 ай бұрын

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 4 ай бұрын

Studies support 50 - 100 per day, daily!

@LoisJoos 4 ай бұрын

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

@Dr_DougLucas 3 ай бұрын

@@LoisJoos Thanks for watching!

@joannfahey8423 5 ай бұрын

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 5 ай бұрын

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

@Dr_DougLucas 4 ай бұрын

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 4 ай бұрын

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 ;)

@user-tq3zd7vi6h 5 ай бұрын

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 5 ай бұрын

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 4 ай бұрын

@yvonnehernandez6233 5 ай бұрын

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

@Dr_DougLucas 4 ай бұрын

Yes! Thank you for watching

@kentjohnson-greatestcoachofall 5 ай бұрын

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 4 ай бұрын

Studies support 50 - 100 per day, daily!

@joyce7632 5 ай бұрын

Would wearing weights on the ankles be advised or not

@Dr_DougLucas 4 ай бұрын

@petra2912 5 ай бұрын

Excellent. Thank you for that.

@Dr_DougLucas 5 ай бұрын

Thank you for watching!

@Barb6106 5 ай бұрын

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 5 ай бұрын

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 5 ай бұрын

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

@Barb6106 5 ай бұрын

@@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 4 ай бұрын

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

@barbs1298 3 ай бұрын

@@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.

@annelidbetter1214 15 күн бұрын

I have been wondering about this for a while. Thanks for the info. Just to confirm the knees should be straight as you do the drop?

@Dr_DougLucas 12 күн бұрын

Yes!

@aprillee8642 5 ай бұрын

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 5 ай бұрын

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

@marlysbenitah 5 ай бұрын

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 5 ай бұрын

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

@Dr_DougLucas 4 ай бұрын

Studies support 50 - 100 per day, daily!

@mariamarino138 4 ай бұрын

And do you do all 50 once a day?

@taniadow60 5 ай бұрын

How many should we do a day?

@Dr_DougLucas 4 ай бұрын

Studies support 50 - 100 per day, daily!

@pkbailey4870 4 ай бұрын

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

@Dr_DougLucas 4 ай бұрын

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"

@debjordan4399 5 ай бұрын

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 4 ай бұрын

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

@hazeldellis 5 ай бұрын

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 4 ай бұрын

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

@sagedakotalmft7763 5 ай бұрын

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 4 ай бұрын

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

@barbs1298 3 ай бұрын

@sagedakotalmft7763 What about pickle ball??

@sagedakotalmft7763 2 ай бұрын

@@barbs1298 My chiropractor said she sees tons of patients coming in with injuries from pickle ball and said it's not a whole lot better on the knees than tennis. I'm happy with the yoga and other things I do!

@leneskov5184 5 ай бұрын

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 4 ай бұрын

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

@courtenayharre511 4 ай бұрын

What about doing it on a Power Plate?

@Dr_DougLucas 4 ай бұрын

@thomasschellberg8213 5 ай бұрын

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 5 ай бұрын

Thank you for sharing this!

@Gtlr123 25 күн бұрын

Would doing heel drops on a whole body vibration plate be ok to do? I am unable to do box jumps.

@Dr_DougLucas 22 күн бұрын

@eatmeatandliftweights5754 5 ай бұрын

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 4 ай бұрын

Thank you for sharing this!

@se8969 5 ай бұрын

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 5 ай бұрын

Good luck❤

@Dr_DougLucas 5 ай бұрын

Thank you for sharing this!

@LBStew 5 ай бұрын

What are your thoughts on strontium supplements?

@Dr_DougLucas 4 ай бұрын

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

@raymatracy3286 4 ай бұрын

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

@SQAE 3 ай бұрын

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 3 ай бұрын

@Portia620 5 ай бұрын

What about gymnastics and why do they have great bones?

@Dr_DougLucas 4 ай бұрын

@saskhiker3935 3 ай бұрын

I got serious early this month about my bone health and added jump rope to my exercise routine. Unfortunately I had a bike accident and broke my collarbone. You do everything right but still i ended up breaking bones:(

@Dr_DougLucas 2 ай бұрын

I am so sorry to hear that! Thank you for sharing!

@nicoleautumn7742 4 ай бұрын

photos of each would help?

@Dr_DougLucas 4 ай бұрын

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

@sandybayes 4 ай бұрын

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 4 ай бұрын

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

@lindat5321 4 ай бұрын

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

@Dr_DougLucas 4 ай бұрын

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

@lynnsalberg5647 9 күн бұрын

How many heel drops did you do a day ? Did it improve the spine ?

@Dr_DougLucas 8 күн бұрын

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

@gloriabailey6170 4 ай бұрын

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 4 ай бұрын

Thank you for sharing this!

@JanetRajek Ай бұрын

Dr. Doug, how do heel drops compare to eight minutes a day on a vibration machine?

@Dr_DougLucas Ай бұрын

@austintone 5 ай бұрын

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 4 ай бұрын

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 5 ай бұрын

12:59 trial was on healthy postmenopausal women

@Dr_DougLucas 4 ай бұрын

Full study is in the description for more details

@klynn6736 5 ай бұрын

Do jumping jacks work?

@Dr_DougLucas 4 ай бұрын

@barbs1298 3 ай бұрын

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

@katiebolanos9051 5 ай бұрын

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 4 ай бұрын

Studies support 50 - 100 per day, daily!

@dianesnyder4059 5 ай бұрын

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

@dulcihrt 5 ай бұрын

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 4 ай бұрын

Thanks for sharing this!

@dianesnyder4059 4 ай бұрын

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

@barbs1298 3 ай бұрын

@@dianesnyder4059Wow...that's a lot!

@superfit60 4 ай бұрын

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 4 ай бұрын

Thats great! Thank you for sharing this!

@bobrunion973 5 ай бұрын

Should this be another 5×5.

@Dr_DougLucas 4 ай бұрын

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

@happiness3230 3 ай бұрын

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

@Dr_DougLucas 3 ай бұрын

@laurie2218 5 ай бұрын

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

@Dr_DougLucas 4 ай бұрын

Glad to hear that! Thank you for watching

@deidrabay 4 ай бұрын

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 4 ай бұрын

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

@deidrabay 4 ай бұрын

@@Dr_DougLucasThank you!

@Dr_DougLucas 3 ай бұрын

@@deidrabay You bet!

@DeborahPryor-lk4nx 3 ай бұрын

Are there any more Echolight Rem clinics other than in New Jersey & north carolina?

@Dr_DougLucas 3 ай бұрын

Yes! The other locations we know of currently are IL, TX and FL.

@Tumbleweed111 Ай бұрын

Can heel drops help hiatal hernia?

@Dr_DougLucas Ай бұрын

Also a great question! These are things we discuss in healthspan nation as well --> www.drdouglucas.com/healthspan

@dianacornett7196 4 ай бұрын

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

@Dr_DougLucas 4 ай бұрын

@barbs1298 3 ай бұрын

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.

@DeborahPryor-lk4nx 3 ай бұрын

Just dealing with bulging discs L4-5.impinged nerve. Would more compression with heel drops be helpful or hurtful. l like osteostrong, but how do I know when I can return. Simulated compression of spine not good now.Im 70. Thanks

@Dr_DougLucas 3 ай бұрын

@hlim7376 4 ай бұрын

@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 4 ай бұрын

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

@MarthaHenson-zp1kw 2 ай бұрын

Hi Doc, off topic but do you have any data that DXA underestimates bone density in small females? I'm suspicious of some DXA reports I am seeing in females with BMI 19 or less.

@Dr_DougLucas 2 ай бұрын

@lindathompson4770 4 ай бұрын

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 4 ай бұрын

@dawnhaney160 3 ай бұрын

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

@Dr_DougLucas 3 ай бұрын

@bornagainchristian2501 5 ай бұрын

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 5 ай бұрын

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

@LisannNatoli 5 ай бұрын

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.

@BumbleBee666-u5t 3 ай бұрын

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

@Dr_DougLucas 3 ай бұрын

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

@BadlandsYoga 5 ай бұрын

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 5 ай бұрын

@diandenmark 5 ай бұрын

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

@rebeccahowie623 5 ай бұрын

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 5 ай бұрын

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

@videograph982 5 ай бұрын

@rebeccahowie623 were you taking bisphosphonates?

@elizabethpreciado5874 5 ай бұрын

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

@Dr_DougLucas 4 ай бұрын

@wnhlwntk 5 ай бұрын

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 4 ай бұрын

@meiming1 4 ай бұрын

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 4 ай бұрын

@bornagainchristian2501 5 ай бұрын

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 5 ай бұрын

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

@janetread8237 4 ай бұрын

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 4 ай бұрын

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

@lynnwilliams5432 5 ай бұрын

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 4 ай бұрын

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

@donnabrown9897 4 ай бұрын

Can a rebounder work just as well as heel drops?

@Dr_DougLucas 4 ай бұрын

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

@susanlindsay1179 5 ай бұрын

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 5 ай бұрын

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 4 ай бұрын

@marybeatty-brooks3272 4 ай бұрын

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

@Dr_DougLucas 4 ай бұрын

We have a video coming out on Algaecal soon!

@raymatracy3286 4 ай бұрын

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

@lydiaL2pg 4 ай бұрын

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…