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Awesome, we're glad to hear it!

Great question! There are quite a few things that can result in pain on the outer portion of the heel, so it would be difficult to say with any certainty what may have caused your symptoms (especially without performing an exam). With that said, if you feel that the exercises you're finding on RUclips aren't providing you with relief please feel free to reach out to us via email and we would be happy to connect you with someone in your area that can help!

Thanks for your comment! We appreciate you pointing this out because we actually just filmed a new version/demo of this exercise last week specifically because of the lack of clarity around that cue. For context, introducing some posterior pelvic tilt (flattening the back) isn't inherently a bad position. For many patients it provides them an advantageous position to help them maintain their spine position throughout the movement. One of the main purposes of the deadbug is teaching core stability by preventing hyper-extension of the lumbar spine. Starting in relative flexion makes it easier to do so. Also, depending on an individuals spine structure, a flat back position may actually be their "neutral" spine position. However, as you allude to, some patients experiencing lower back pain may experience sensitivity or pain in this relatively flexed position. In these cases we prefer them to be in a more "neutral" spine position. Everyone's different, which is why we plan to upload the more updated version of this exercise to help provide more clarity on this particular subject. Thanks again for sharing your perspective! Hoping our content has been helpful for you in some way.

@@dylanrcoh thank you! Appreciate the feedback, and glad it was helpful.

Of course! It's absolutely challenging, but it gets easier with practice!

Great question! This is actually something we discuss with patients often, here's a brief explanation to help make better sense of it... The short answer is - a full exhale would cause you to lose intra-abdominal pressure, so shallow breathing would be more ideal if the task at hand requires you to maintain stability and intra-abdominal pressure. The long answer is... In the context of performing an exercise or activity that requires intra-abdominal pressure to reduce the strain on the lumbar spine, fully exhaling would cause you to lose pressure and typically results in the reliance on other mechanisms to create stability (such as the muscles in the lower back). While it may seem counterintuitive, if you need to maintain stability your breathing patterns would be more shallow than they would be if you were at rest and breathing normally. This kind of shallow breathing is only recommended at times where a loss of intra-abdominal pressure places the back in a position where injury could occur, and we don't recommend attempting to maintain pressure for extended periods of time because it can be challenging when you're unable to fully inhale and exhale. It's often a strategy for very short duration, higher load type activities and exercises. In the context of the vast majority of everyday activities, you typically don't need to create much intra-abdominal pressure so you can inhale and exhale fully without consequence. Hope this makes sense! Apologies for the long reply, but context is important to really provide a good answer for these kinds of questions.

@@momentachiropractic Thank you so much. If someone has lost IAP and wants to build it, which breathing exercises would you recommend to do daily? Through these exercises, can he MAINTAIN that pressure which will keep the spine healthy?

​@@AvadhutNigudkar Of course! To clarify - when we refer to creating IAP we mean increasing pressure momentarily in order to take pressure off the lower back during a movement or exercise that typically causes pain or discomfort. The goal isn't to maintain IAP at all times throughout the day because it's not necessary to do so. However, building the skill of being able to create IAP helps so that someone can use their core properly as the circumstance requires to reduce their risk of aggravation of their lower back. Here's an explanation video we made that better explains how IAP actually works so you can better understand the concept and its applications: ruclips.net/video/o-BZR50ivp0/видео.htmlsi=9UEcPZ-WzV9Pz8vo

@@momentachiropractic Perfect. Thank you. 🙏

Glad it was helpful!

Glad it was helpful!

Yep!

@@honkhonk1555 great question! We don’t typically need to create much intra-abdominal pressure for the majority of our daily activities. Similarly, how often do you think about your balance while you’re walking? Probably not much. Unless you’re walking on a surface that’s less stable, then you’re consciously trying to increase your awareness to maintain your balance! Intra-abdominal pressure works the same way. We don’t typically need much so we don’t often need to think about it or consciously maintain it. However, if we perform an activity (like lifting something heavy) we’ll likely need to consciously create more pressure to help stabilize our core and back during that activity. Hope that makes sense!

@@momentachiropractic thanks for the reply. Love the content friend.

So glad it was helpful!

Great question! It can be beneficial to hold the exercise at the top for a duration of time rather than doing continuous repetitions. That specific type of exercise is typically referred to as an "isometric" exercise, and is something that we do actually use on occasion with our own patients! However, we wouldn't be able to confidently tell you that it would be beneficial for you specifically because we haven't performed an exam or have any context as to your individual injury. Every case is unique, which is why we always recommend working with an experienced healthcare provider so that you can get personalized recommendations and feedback. Thanks for your question, and hope this helps to provide some context!

45 seconds of doing what?

Thanks for watching!

Another great question! The amount of intra abdominal pressure needed for a given activity should match the amount of stability required for an activity. Remember, the purpose of intra abdominal pressure is to stabilize the spine. Too much intra abdominal pressure at any point leads to unnecessary stiffness/rigidity and wasted energy. Think of maintaining intra abdominal pressure in the same way you would think of maintaining your balance. While running, hiking, or skiing your feet are making frequent slight adjustments to maintain your balance! Whether we're conscious of it or not, we also make slight adjustments to the amount of intra abdominal pressure we're maintaining to maintain spine stability. A lot of it is done without us even needing to think about it. We'll often use this specific exercise for runners, hikers and skiers who have been experiencing hip or low back pain. The reason is because it helps them learn how to reduce the strain on their hip flexor muscles by using their core properly (via intra abdominal pressure), which in turn helps to reduce pressure on their back as well. Hope that all makes sense!

Makes a lot of sense thanks a lot!

Great question. It be safely used for calcific achilles tendinitis, but it's truly a case by case basis. The development or presence of calcification of the achilles tendon doesn't always mean that someone will have symptoms of pain, and in our opinion rehab exercises should be selected based on what's tolerable for an individual patient. We recognize that "it depends" isn't the answer you were looking for, but it's the truth! If you're experiencing achilles tendon pain we'd highly recommend reaching out to a sports chiropractor or physical therapist in your area so that recommendations for rehab exercises are individualized to you. Hope this helps!

@@momentachiropractic Thank you so much for the detailed and courteous reply. It is certainly instructive. Regards.

Great question! Yes, it's best to maintain intra abdominal pressure throughout the exercise. If done properly you should be able to breathe on top of maintaining the pressure, but you can always "reset" between each rep if needed.

You are so welcome!

You are welcome!

Yes, it's best to start after swelling and inflammation have decreased. Timelines vary based on the individual, but it's always important to make sure exercises are tolerable!

It honestly depends based on what's causing the limitation in range of motion. Lots of factors at play in that situation. It could be restrictions in the soft tissues, restrictions within the joint, bony changes etc. Treatment/rehab looks different for each one of those things. Seeing a licensed professional would likely be the best route.

Hi Frank, that’s a great question and we’re glad that you asked. These types of exercises are backed by research and considered to be safe and effective for rehabilitation of Achilles Tendinopathy. We also ensure that the exercises we prescribe to patients are tolerable and not causing pain. That’s why it’s so important to work with a licensed rehab professional so that exercises are prescribed appropriately. Here’s a study discussing how progressive loading strategies, including these types of exercises, are the most effective strategy for treating these injuries: www.ncbi.nlm.nih.gov/pmc/articles/PMC7249277/

@@momentachiropractic hi thanks for writing back. I must have missed the part where you said if it causes pain not to do it. I did go to pt for 12 weeks. They didn't know the difference between insertional and regular. I had my appendix out and rested my tendon for a while and it helped but just Walking with a normal full gait brought it back. I will try your good exercise when I can. Thanks again for writing and your positive attitude.

@@frankconley7630 if it hurts might want to reduce the time per set. Just a thought. And warm up your heels beforehand.

Also, don't go to max height on your heel raises, where you're compressing your achilles to the point of pain. Go to max hight if there's no pain, but with my tendinopathy I couldn't go to max height for about a month.

Thank you for sharing your experience! These are all fantastic points, and ones that we take into consideration when working with patients experiencing symptoms of Insertional Achilles Tendinopathy. Glad to hear you were able to successfully resolve your tendinopathy!

How long do we have to do it before starting to run or play…,?

We do typically use this exercise for achilles tendon rehab/recovery. However, we always make sure to do a thorough exam to determine whether a patient is able to tolerate any of the exercises we prescribe. As always, we recommend seeking advice from a licensed healthcare provider so that they can provide specific advice based on the details of your individual injury. Hope this helps!

@@momentachiropractic Thank you so much, if I could be more specific my injury happened 2 months ago, I was hit by a trolley and the MRI indicates a partial tear. I was in cast for 3 weeks and now I am doing this kind of exercises .

@@HannaFissha28 We're so sorry to hear that. In your case we would highly recommend seeking help from a rehab professional (if you're not already working with one) to ensure that you can recover appropriately from the injury. Rehab differs based on the location of the tear, severity, relative strength and tolerance level of the muscles/tendon/ligaments, and so many other factors. Working with a professional ensures that you're getting a proper exam and that the rehab program they prescribe is appropriate based on the findings of that exam. Wishing you the best of luck!

You're welcome!

A warm up is a great option. However, if your back is really tight we wouldn't recommend trying to push through the tightness. We recommend finding a provider in your area who might be able to perform a thorough examination to better understand your back pain so that you may receive more specific recommendations.

That's a funny comparison, we like to think Jim from "The Office" would have made a great chiropractor haha. Thanks for watching, Mike! Hope this video was helpful for you :)