Heal Your Achilles Tendonitis At Home! (Achilles Tendon Treatment)
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- Опубликовано: 28 сен 2024
- The best home exercises to heal Achilles tendonitis at home! Achilles tendonitis treatment exercises at home including Achilles massage, stretching, and strengthening exercises. Physical therapist demonstrates how you can treat heel pain at home to feel better fast!
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🔗 LINK TO DR JARED’S FOAM ROLLER: urlgeni.us/amz...
🔗 LINK TO DR JARED’S STRETCH OUT STRAP: urlgeni.us/amz...
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: urlgeni.us/amz...
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: urlgeni.us/amz...
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🏃♂️ *The Complete Guide To Healing Your Achilles Tendon Pain At Home:*
Struggling with Achilles tendon pain? You're not alone. In this video we’ll cover everything you need to know about understanding, treating, and overcoming Achilles tendonitis from the comfort of your own home. Whether you're a runner, athlete, or simply dealing with nagging discomfort, these strategies will help you get back on your feet and back to doing what you love pain-free.
🦵 *What Is The Achilles Tendon?*
The Achilles tendon is the largest tendon in the body, connecting the bottom of the calf muscles to the top of the heel bone. It plays a crucial role in activities like walking, running, and jumping.
🤕 *What Is Achilles Tendinitis?*
Achilles tendinitis is a common condition characterized by inflammation of the Achilles tendon. It can result from overuse, sudden increases in physical activity, improper footwear, or biomechanical issues. Symptoms may include pain, swelling, stiffness, and difficulty walking or running. Without proper treatment, Achilles tendinitis can become a chronic issue, limiting mobility and hindering athletic performance.
💊 *How To Treat Achilles Tendinitis*
Treating Achilles tendinitis typically involves a combination of rest, ice, compression, elevation (RICE), and anti-inflammatory medications. Physical therapy modalities (presented in this video!) can help improve flexibility and reduce pain. In more severe cases, medical interventions like corticosteroid injections or orthotics may be necessary to alleviate symptoms and promote healing.
🏠 *Achilles Tendinitis Treatment At Home*
While professional medical guidance is essential for managing Achilles tendinitis, there are several effective home remedies and exercises you can incorporate into your routine to accelerate healing and prevent recurrence. In this video you’ll learn the steps you can take at home to help your Achilles tendon heal and feel better!
BEST HOME TREATMENT FOR ACHILLES TENDINITIS
Cross Friction Massage
Foam Roller
Seated Calf Stretch
Slant Board/Step
Standing Gastroc Stretch
Standing Soleus Stretch
Ankle Pumps
Standing Heel Raises
Heel Raises on Stair
Eccentric Heel Raises
💬 Have you experienced Achilles tendon pain? Share your journey and tips for recovery in the COMMENTS below!
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
How did you injure your Achilles? COMMENT your experience below! Also tightness in the Achilles often leads to plantar fascia pain in the bottom of your foot... if that's your case then you should check out this video: ruclips.net/video/uod-dBB11hs/видео.html Good luck!
Feedback:Yes, i could feel the 2nd stretch for the calf muscle[6:19] tighter in the Achilles.
@@samanthamaharajh8456 thanks so much for sharing! I hope these help you to feel better!
I didn’t injure them and don’t know why I have these bumps don’t really hurt but I kits not right
Stepping up in and out of semi trucks.
Sports. I’m icing the tender tendon now
Im a professional athlete, I’ve worked with Olympic trainers, and I can say with 100% confidence this guy is spot on. And roll your foot out.
why can't more videos be like this. so many physical therapists out there are charging an arm and a leg when people are already financially "stretched". thank you so much for this video!
You are welcome!
The massage alone got rid of so much pain. Thanks so much man, literally just changed my whole day and rest of my week!
Glad it helped!
My achilles tendonitis is from overuse, lack of strengthening and hill running. I do feel the soleus stretch more at my achilles (for your research). I really appreciate your comprehensive approach. I have spent hundreds of dollars already in a PT practice with non relief, a "strengthening protocol" and dry needling- $135 every visit. Your video helped my relief within 2 days, for free. I am reading that eccentric stretch is the most effective so I hold that for 3 mins every morning. Life changing. I plan to gradually get back into impact exercises, but for now, I am using your strengthening exercises for full body, and getting a better foundation so I can come back stronger.
Thank you for your kind comment!
💢thank you so very much! I’ve been living with that pain just thinking it’s just the old age setting in. Finally after doing your regiment for two months to the T, I am completely pain free and got back to running, which is what I used to do for years but stopped because the pain was too much. ABSOLUTELY THANK YOU🙏 🙏
Thank you VERY much for this video. 12 years ago my Achilles was smashed badly against a concrete step while moving a sofa down three flights, resulting in a rupture that took 7 months to heal enough to walk normally and 4 more months to be able to jog again. It's been weak ever since, and recently I restarted treadmill jogging/walking daily after 3 months of no cardio while doing renovations. I thought I was stretching my calf and Achilles sufficiently before hopping on, but apparently not, as it flared up 12 days ago and got strained. Your massage and stretches are helping tremendously, my calf has finally calmed back down and some flexibility is returning to the Achilles. It's still not ready for any load-bearing stretches, but range of motion on passive stretches is almost back to normal before the pain threshold shows up. And yes, I most definitely feel a stronger pull on the Achilles with the soleus variation of the runner's stretch.
I had a metatarsal fracture in my 20s then decades later overworked my feet running around a facility doing care giving and cleaning, without stretching or enough breaks. Thank you for organizing and showing this material in a family friendly format!! I appreciate the hope.
You are amazing… out of nowhere my Achilles started hurting really bad… I started doing these expercises and the improvement after first day was better then the second day I skipped it thinking I could… and it came back a little… so I started the exercises again… this has made all the difference… I thought I would have to see a doctor… but ever since these exercise there is no reason to… the exercises take the pain away.
I thought maybe I would do it for a couple weeks… and if it comes back Ill start up again…
This video cured me
I hurt mine from overuse about a month ago. These exercises helped. This is gonna be my new routine for a while.
I am so glad these helped!
I fell going up hill. The doc said I over extended the achilles. I don't have a little step for the Stair Stretch at home. This is what I came up with to do it. To start, I put two tomato paste cans on their side one behind the other in front of the bottom of my stairs. This spaced the can away from the step enough for me to work with it. Later I put them on top of a yoga mat to keep them from rolling. I then put the ball of my foot on the can closest to me. After that got easier for me, I took two vegetable cans on their side at the bottom of the stairs and put my foot on the can closest to me. On another note, my ankle was pretty weak for the Eccentric Heel Raises off of a stair so my PT had me start out doing the excercise on the floor first then work up to doing it on the stair as my ankle got stronger. These are all great exercises. Thanks for putting out this video!
i used books
You saved my life. The foot dr gave me shots and a 600 boot. Nothing just pain. I watched your video. I did it for 2 days n now I can walk again I’m not kidding you. The spoon thing I changed it to a rolling pin lol works great.
Thank you a million times over
Glad it helped and you are welcome!
What is the “spoon thing”
Did you do the stretches when you were in such pain?
Great stuff. Mine is overuse from cycling. I like the eccentric lowering idea. One thing I’ve done is anchor a band to the wall and loop it over my toes. Pulling my toes up with the band providing resistance.
I went to physiotherapy, and these are the things they tought me, really effective! Thanks doc!
Who's here after hearing about CMC's injury?
9er gang…Sadly I have the same injury thought I’d find the remedy!
lol wtf get in the gym bro cmc is working on it time for you to work on yourself and don’t worry ill tell you what’s going to happen with the niners they aren’t going to win the super bowl just like the past 30 years 😂
@@jesusbarranco8301 Im glad you can make yourself laugh bozo.
For your research. When I do the calf stretch involving a slightly bent knee, I feel it more in my achillies when I release the stretch. I hope that helps. Thanks for the video!! Much appreciated.
Same here
Thank you thank you thank you I went for my daily walk this morning , it was a struggle but i made it. 1. I know i have this. Because when i walk up hill backwards it gives me relief. And when i put on my sneakers that have a 2 inch heal it gives me relief.
I am currently icing my achilles tendon right now and its such a relief. 2. I was planning on making an orthopedic appointment but I will do these exercises for a few weeks first.
You got this!
I'm 56 years old and have been an avid trail runner for the last 15 years ~30 miles per week. I developed achilles tendinopathy and even a bone spur on my right heel a few years ago. I had not been stretching properly before runs. Went to a podiatrist and he prescribed a night splint, some shoe inserts and lots of PT. I have kept with the exercises and it has helped some, but after going on a 20 mile mountain hike 3 months ago, both of my heels became terrible inflamed to the point I could hardly walk. I stopped running and walking completely to let things heal. It took 3 months for things to calm down. I just started walking again this week and the severe pain and inflammation came right back. Not sure what to do. I hate to give up exercise. I love running so much. I will try to follow your protocol exactly. Would love to hear any other ideas on how to treat my pain. The pain is all around the side and back of my heels.
I have the same problem, 59 years old. Bummer, I missed the whole summer can't do walking on the trail. I am going through PT. Everyday my wife does massaging my calf down to heel. You have to start walking slow initially until strength build up , That's what I learned from PT. I do mainly eliptical and gliding exercise and slow walking around.
thanks ! this move at 3:58 helps a ton, I use resistsnce band and it work quite the same. I've been in pain at upper part of achilles tendon since afternoon. I ease the stress and stiffness at evening thanks to this video 😊.
one note to myself is to stretch the calves and achilles/heel before doing leg day 😂, a day before I did leg day.
is it ok to do these exercises everyday?
Thanks you brother Dr 🙏
I felt the stretch unlocking my knee.
thanks for your video it really helped my achilles tendons
You're welcome!
funny.
i just developed a soreness in my left tendon from excessive walking. this video just came in clutch!
What a coincidence, @Pxxnxe_! I hope these help you! Thanks for commenting.
@@toneandtightenalso, regarding the Soleus Stretch, i definitely feel it more in the Achilles after unlocking the knee.
this EXACTLY what just happened to me too. pain in left tendon from walking
1st X watching… I’m so grateful for finding your video! I’m 51 & have been walking everyday at the park. I had started to jog & walk. I woke up to my heel in so much pain could barely walk. Going to continue your advice & see how it heals.
?… Is it better to ice it or heat?
The wall stretches were my favorite and the second one I did feel it in the achilles more.
I keep reading and hearing that static stretching for the claf isnt good for treating or trying to cope with achilles pain/soreness. But I see a couple of static stretches here. Others recommend doing eccentric stretching focusing on dropping the affected heel down and using the other leg to pull that heel back up. Appreciate some insight or thoughts on this. Thanks!!
Awesome video! defintelyy going to be using this treatment. I am supposed to be running a half marathon november 9th and really dont want to not run it, however, i was experiencing many of the symptoms for achilles tendinitis which has been affecting my run. The doctor i saw briedly tolf me i do have acute achilles tendinitis and to do a lot of what u did in this video. My question for you is if do you think i can possibly continue training for teh half marathon or would you recommend to drop it if it doesnt get better in perhaps a week or 2. Thank you so much again!
Thankyou very much for these. I do get achilles issues in my left ankle area. I also get some pain, seemingly under my foot and into my arch. Is this related, as along with a massage ball in my arch, these exercises seem to help. I stretch every day, but I think I overstrain it from time to time. I'm 68 in April but very fit. Walking, cycling, jogging, and golf. My family say I do too much, but I love training and being fit. Many thanks for you videos, I use them all the time and have built up a collection that keep me going.
Thank you for commenting! I hope you feel better soon!
We had 5 netball matches last Saturday and I play a position that requires a lot of running, quick pivots and jumps. I started well until the 3rd match, we didn’t warm up enough before that game because we were so exhausted. During the game, I started to feel that the mobility of my toes is quite limited and I was having cramps in my feet and calfs. I proceeded to play and while I was playing, I felt my calf lift. The pain was not severe because I immediately iced it not knowing it’s actually the Achilles that I have injured. My achilles started aching a day later and 2 days after that I was limping, but there is no swelling.
Thank you, great video.
I do feel that second stretch going deeper down in my heel.
🙏
Glad you enjoyed it!
Can the tendinitis be in both legs at the sane time? One is worse than the other though.
very nice exercises!
Glad you like them!
I don't understand what caused mine. I haven't run consistently in a few years and it's gotten worse. I have a knot on my left Achilles and it hurts! I have gained weight since reaching menopause but I'm an active fitness trainer. Focusing on strength training and senior adult fitness.
I have total knee replacments on both knees. 2 years apart. Within the last week, the first leg done my achilles, at the heel, has become painful....all the time. Maybe I overdid my exercises. Is this common? I will try your exercises. I understand that the new geometry has something to do with this. Thank you for your excellent demonstration. No one explained the importance of strengthening the tendon. I'm 59 years old, and the last thing I want is to get more x- rays. Understand that in no way will I blame you if things get worse...it's on me. Feel free to give your opinion. Hell, I'll try anything.
Thanks for your video!
is the heel painful on idle or during movement ? if it's painful all the time don't do this exercise. but if the pain is during movement then it could be due to stiff muscle. my grandma also had knee replacement (72 years old), she had trouble getting up from sitting position and claim it was painful.
she often got cramped when she sleeps during first 3 week of knee replacement. I try to relax the stiff muscle but on old people I noticed that the symptoms are different. so I think it's advisable to be smarter physically and know which part of your muscle is hurt. if you hate xray do physical therapy, I have good contact but I live in Indonesia. not sure you can reach, but I have my therapy at soekamtocare. hope you went well soon
Got an appointment for an x-ray. It hurts all the time. I'm 59, so we will see what's going on. Thanks for the reply!!
Hi dear,
My sister is not the athletic type at all, does not do sports, how ever her work requires her to walk 12hours a day... she fell while exiting the train and suddenly she has a nearly broken achilles tendon ?! Would these exercises be suited to heal her and help the tendon grow back ?
Thank you so much for your great work ❤
THANK YOU!! this helps to see how to help oneself 👍😃 Im 99% sure I hurt myself walking fast in stores as I shop for multiple people Greetings from NE Ohio 😎
You are welcome!
Suffered this for going on to 5 years.
Carrying chairs and tables up and down stairs for months, working doors and floors for hours per shift... twisting turning.
I'm 36 years old and my grandfather is more active than I am.
I made the mistake of going hard on the shoulder press once I got the smith machine. The next day I wanted to end it! (Life)
But even before this - I couldn't imagine even at @1:40s. Life is depressing if you're dealing with this severely.
I've had dry needling with no avail.
Most of these exercises would probably have helped, as suggested by my physio. But I didn't stick to them. I had the moon boot for a little while and that was absolutely fantastic. No pain at all. Some medication I take, does help but very hard on the stomach (arthrexin).
I felt the soleus stretch.
I walk all day at work for the past 2 years but my Achilles started hurting recently (this past month) my doctor thinks it’s plantar fasciitis but the pain is only in the back of my leg. Hopefully these exercises help!
Hello. Thank you for your good teachings. I am in severe pain now and I cannot walk. What should I do to reduce pain and recovery? When can I do these exercises?
I had this injury since almost two years I tried a different medication like the Anti-inflammatory , voltaren and nothing changed. Right now I’m taking Physical therapy using shocks waves same time I feel better but also same time during walking I feel worse from the pain really hurts and I don’t know what else I can do please if can help me out I will be grateful 🙌🏻
first you need to do an mri or like xray scan of your muscle. if the symptoms is 'muscle tear' then I'm afraid this kind of exercise won't help. I had shockwave therapy too before but it is only to 'relax' your stiff muscle, and that's it.
to fix the pain you need to strengthen your muscle or repair it (if it tears). as far as I know achilles tear have to be medically treated or else you can still walk, but you overload other muscle and it's what causes the pain
Hey there! Do you suggest doing these once a day a couple of times a week? Should these be done upon waking up or before bed? Before and after exercise? Sorry for all the questions but just trying to pinpoint on the best time to get these in.
thank you 🙏🏻 LEGEND
Thank you brother!
My pleasure!
I am trying to recover from complete rupture (x2). My achilles is super tight after both surgeries. I will try these stretching exercises and see if they will help with the constant pain. With my PT and this... hope it works
Best of luck!
Two things should help the pain...1...try walking barefoot on natural surfaces (grounding). 2...walking backwards, especially up a hill, will ease the pain tremendously!! Both work for me...good luck
I have a torn Achilles tendon when is it recommended to start this stretching
Dude I get this all the time... so painful. I can't bend my foot when walking.
Thank you so much 🙏
You're welcome 😊
Ive been dealing with plantar fasciitis and achilles tendonitis for about 3 mos after a combination of yoga and collasped arches. So much pain, i do these stretches regularly . As soon as i started your strength training my calves seized and cramped, help
Hi Doc, I came across your video as I felt my tendinitis of seven years (got it in 2016) acting up. I have tried shockwave therapy before (in 2019), and it got significantly better, but I failed to stay consistent in strengthening my tendon. Is it best if I get another shockwave therapy or I can just focus on strengthening and progressive loading? Many thanks in advance!
I have an inflamed right heel bursa. My doctor recommended an Achilles brace, but i found it very uncomfortable, especially on that heel. I stand and walk all day at work. Most days i end up limping. Ive tried various stretches everyday, but they don't seem to be helping. Any suggestions? Thank you
Thank you.
Hi
My issue is my heel bone, its hurts a lot after a pickup soccer game or just running. My Achille doesn’t hurt just the heel bone. My doctor advised me that I might have to get my heel bone shave. Any advice thank you!!
I have swelling on my heel right now. Do you still stretch while in pain .
Hi doctor when should I start this exercise my achilles is just two months since I injured
Do you recommend and compression/brace gear to help along with these exercises?
I have a question I dr I did all the things in the video pain free but when I did the essintrik I felt a pain
Thank you for sharing - could you recommend if this would help someone who can't go on tip toes at all - and able to go upstairs but not down - as the tendons and muscles are sore due to RA - the ankles seems to have fused so unable to rotate. Any advice greatly appreciated.
I have some pain but still want to play soccer. I can still walk and all. Its just sore. Are the odds of it rupturing increased greatly on a situation like this?
Moving/sports is possible ONLY if on a scale from 1-10 pain comes max to 3. Be aware of the reaction 24h later, the achilles responds later/delayed to your exerciseload
It's always better to take the time and heal first. Further injury could make things worse and put you down for even longer.
I felt my right achilles pop when i went for a jog a fee years back. Saw a physio and he gave me a plan to follow. I thought it had got better, but recently i started noticing pressure in my calve around to the front of my shin. A month or so of this tension and i’m noticing my right leg is getting bigger than my left leg. How can i fix this??
Mines is swollen from playing ball and it only took 5 mins 🤦🏾♂️
I'm on my feet alot at work . I walk back and forth in a restaurant and have work shoes with too much cushion that the foot feels like it's moving . The following day I felt a pop while riding my bicycle . Could I possibly have injured my Achilles , and could this plan of treatment help me ? Please respond . Thank you .
My pain came from my mattress, after I got a new one the pain went away
Please help me.Problem is regarding my left quadratus lamborum on my left side. For 3_4 years it was giving me a lot of pain in the middle side of my left side back but a few days about a week ago I was sitting on floor for long time and I didn't realize that I was putting pressure on my left hip and left side while sitting and when I stood up I had an extreme pain in my hip and thighs and my lower back side . And the pain that I use to feel on the middle of my back side and no there I feel like it's now shifted down towards my left hip and a part of my left lower back and now I want sit on a sofa as easily as I used to sit before this happened. What should I do and how should I get rid of it. Please help me I'm in pain
اني عندي التهاب وتر اكيلس اذا اعمل. هاذي التمارين الرياضية اتأثر ع الركبه لو لا
How many times per day should these be done, once or twice?
I didn’t find self massage and stretching to help at all. I much prefer to do the heel raises without being on a surface. just on the ground. on a block like that would be have been way too much to start with. The thing that’s helped the most has been some Soleous activation in different positions and then progressively loading heel raises but from a ground position not on a step up.
Such great insight, @allysonvollmer7223! You make a great point - there are MANY treatment options available and what works for some may not be the best for others. Thanks for sharing your personal experience and giving us some more ideas as to what could be helpful! 🙏🏼
Now I thought we weren't supposed to stretch insertional Achilles arthritis. All the other videos say we just do load training and heal UPS.
My injury has been about 7 weeks ago an it is a ruptured tendon will this help or hurt? My toes are curling downward when I walk and I have no strength to push my foot off the floor.Can you help or do I need to see a dr.? I am 71 years old. Thankd
If you ruptured your Achilles you need to see a doctor they will give you a boot to wear, and depending on the severity of your injury the doctor will come up with a treatment plan for you
are those exercises good for insertional achilles also?
I just injured my last week playing pickle ball - how long should I leave it before i start doing anything as i cannot even walk at the moment it is just to much pain
Ufff I feel the pain with the unlocked one for sure
Minor heel spur .can go away? Or only pain can go away?
how long will it last whenever it hurts to run on when i can only jog
problem is my calfs arent tight so none of these help. I went to phisio for months with no change.
I took Ciprofloxacin antibiotics and this happened to me.
Came cross your video wanted check it out
That's sort of like a secret weakness like I have a Achilles heel for women
Same Problem Me
What type of walking shoes to use?
I use Hoka shoes I forget the model but they have a great cushion and very comfortable. I also add in a good insole usually a vionic. I walk 5-7 days a week fast pace 110 to 120 paces a minute. My problem is I fail to stretch before and after so I get that Achilles pain. I have to remember to stretch. I'm 70 now so I forget. DUH.
😢ne alt yazı konmuş ne de yorumlara cevap verilmiş 😒çok üzücü
I had MORE pain/problems with toe ups. Podiatrist said, no!
Subscribed.
Bro got Nikes and coco butter his girl probably black lol
Anyone else hear a popping sound in the achilles from time to time while doing heavy calve raises without any warm ups?
Is that a precursor to injury or just a normal thing that happens if not warmed up properly?
@@KenanTurkiyehappens to me idk
@@aboveSubparBallAnalysis ty for the feedback, do you know what it is?
nothing works. I have to walk less than a quarter mile every day, down to the store for food. No matter how 'ok' (that's a relative term) my achilles feel when I leave, by the time I get back, both, (or sometimes only one) are killing me. They never heal
Mines come and go for years now. Never tried to fix it, hopefully this works.
❤❤❤
New subs here👍
Thanks for subbing!
@@toneandtighten you’re welcome
My shit hurts watching this
stretching your injured achilles tendon is a really BAD idea and should not be done
Hoe can I send u a donation via Venmo?
Very good exercises sir. There is swelling in heel what is it sir. Can you give your what's app number i will send photo of the heel pl
Getting down stairs is the worse feeling ever
Hi dear,
My sister is not the athletic type at all, does not do sports, how ever her work requires her to walk 12hours a day... she fell while exiting the train and suddenly she has a nearly broken achilles tendon ?! Would these exercises be suited to heal her and help the tendon grow back ?
Thank you so much for your great work ❤
Christian McCarffery needs to watch this
My foot hurts so bad I am just limping 😢😢
me to
I am limping too, can't walk, can't wear a shoe, physio doesn't help. Whyyyyyy
Mines too I have callous but I used the liquid Wart remover & it actually took all the pain away now the back of my ankle hurts like Krazy from wearing high top Jordan’s which I will Neva wear again
Same here, been like that for three weeks now. I try to do stretches and use Biofreeze and pain killers. Like the person above me said I can’t wear shoes because the tendon/heel hurts when I do. I hope everyone is feeling better.
@@jRomero713still as bad? I usually get this and it last a day or less, but it’s very painfull and depending on how bad it gets I can’t walk at all or I can limp. But any stairs are a nightmare.
It just locked today and Im trying desperately go massage the tendon so I can go out as planned. I was planning wearing very good shoes but at this point I can’t go anywhere.
Wow! I went to a couple of doctors and no one was able to help me. I did your exercises for a couple of weeks and now I feel ten times better. I'm continuing to do these. Thank you so much!
Happy to help!
Very helpful and informative. I did experience some instant relief. Thumbs up👍🏽.