I’ve been doing Block Therapy for over a year now. The Starter package is great. I have gained so much mobility overall but this is the first time I have worked the shins. You’re directly on the bone. Extremely painful for me so clearly a good place to work. I gained an inch on the dorsiflexion measure of my right foot which aligned my feet. Great video. TY.
Poor achilles mobility for 15 years orginating from walking on tip toes. Im training 3-4 day/week and also tried kneesovertoes excerises. This surely complement it and will open a new threshold for my football goals. Thx so much quinn!
I can’t even express how grateful I am for all the videos you put out around feet and ankles. It’s led me down so many rabbit holes I never would’ve explored and my whole body feels a lot better with just a few minutes of foot/calf work per day. I’m excited to try these! One day I’m gonna get a membership but for now this is SO helpful and I’m super grateful❤❤❤❤❤
Wow I look forward to trying these exercises and releases. I suffered a bad ankle fracture in a traffic accident 10 years ago when I was 45 years old and lost a good deal of mobility in my left ankle. The thing is, I’m a drummer and percussionist and use my arms AND my feet to play, and anything that requires a pedal becomes tricky for me now, so am looking forward to gaining more mobility! Thanks so much for this! Will check out your other videos.
Let me know if this helps! I also shattered my ankle when I was in my teens and that caused a great deal of scar tissue. Being able to release the scar tissue while performing strength and mobility exercises has been a game changer.
Ive developed issues with bunions when training abductions more for glute hypertrophy. I thought training this would turn hips outward not inward! Working hard to fix this, great video gave me the answer i have been seeking
Yay !!! A fellow Canadian !! Great vid... my plantar fascitis is REALLY triggering in these areas. Ankles/ feet pain... my target, : to be able to do these as good as Walter Thank you for this !
Absolutely bliss 🤤🤤🤤 My ankles are so tight and painful from figure skating and I was searching for relief. Boy did I find it. I didn’t know this kind of release was even possible! Thank you so so so so much 🙏🏾🫶🏽🙌🏾
Exercise 3. In addition to tracking over 2nd toe, i pushed my knee inside big toe, and outside little toe. Push it! That, in addition to strengthening calves/feet fixed my plantar fasciitis.
It depends how much time you're dedicating per day. A good starting point is 3-4 days per week. You can increase or decrease depending on how you are feeling.
This looks like a great routine for me dealing with Scoliosis and Spinal Cord injury. My right leg ankle drags possible from foot drop. I will let you know what kind of results I get
Awesome! What you are measuring is the distance between your big toe and the wall when your knee is in contact with the wall. The goal is to increase distance from your big to to the wall as that is a direct result of increase dorsiflexion.
Yes you can definitely see some tension and discomfort. Your breath is your guide so don’t force it too much, go at the pace where you can breathe comfortable through the positions 🙂
Hi Quinn, I was wondering, why do our calves store so much pain and tension? Sometimes I can feel big lumps of (walnut size) extremely tender muscle. I would like to clear my calves of all these knots. What are your thoughts regarding multiple sessions of deep tissue massage? Do you think massage would at least temporarily clear the knots? (And then the goal would be to implement a calf/foot home practice (stretching/strengthening etc.) to maintain healthy musculature)
I’m not Quinn, however those knots are most likely from Trigger points. Direct sustained pressure to tolerance, into them with a finger or thumb, wait for release, slowly go deeper to tolerance for more release. The pain may stay local or refer elsewhere. Sometimes the pain automatically increases right before the release. So maintain steady pressure if possible.
@@valeriezack44 thank you Valerie, sustained pressure can feel very intense, nauseating even, though I'll keep working to clear the trigger points as you're suggesting they likely are. Thank you again, I agree with your perspective
You can get our Blocks that includes our Starter Program (12x30 minute classes) here: blocktherapy.com/starer-package-store/ In the meantime, you can try using a rolled up towel. You will definitely get some benefit but it won't go as deep as our Blocks.
There definitely can. If the ankle isn't dorsiflexing properly while the foot should be in pronation, this can cause pain and compensation up the chain to the IT band. In addition, the hips would also be an area to address. There are fascia release positions for the IT band, however you want to address the reason as to why is the IT band so tight in the first place. Correcting hip alignment and mobility paired with ankle mobility will help tremendously.
Yes, improving ankle mobility will directly influence the mechanics of your knee. The hips and pelvis are another major factor that need to be considered to improve issues with kneeling.
I can’t tell the difference between the two ankles. His toes look like they’re in the same position of the floor, and they both look like their knees are touching the wall. I think you need to be more carefully and how you show us and how you explain things so that we understand. I mean, I’m assuming the difference exists. Right? So if I don’t see it, I’d like you to show it clearly.
Every person is different, but I wonder what his footwear has been for the last 10 years? Running shoes have more and more cushion therefore your plantar fascia don't get that worked and atrophy leading to lack of ankle mobility.
I’ve been doing Block Therapy for over a year now. The Starter package is great. I have gained so much mobility overall but this is the first time I have worked the shins. You’re directly on the bone. Extremely painful for me so clearly a good place to work. I gained an inch on the dorsiflexion measure of my right foot which aligned my feet. Great video. TY.
Poor achilles mobility for 15 years orginating from walking on tip toes. Im training 3-4 day/week and also tried kneesovertoes excerises. This surely complement it and will open a new threshold for my football goals. Thx so much quinn!
I can’t even express how grateful I am for all the videos you put out around feet and ankles. It’s led me down so many rabbit holes I never would’ve explored and my whole body feels a lot better with just a few minutes of foot/calf work per day. I’m excited to try these! One day I’m gonna get a membership but for now this is SO helpful and I’m super grateful❤❤❤❤❤
That's awesome! Working in the feet and calves are some of the most important areas to work.
WOW… I tried it and my mouth dropped open game changer for sure. can’t wait to use this with my patients tomorrow.
Thanks Quinn for sharing this.
You're welcome!
Thank You Quinn !! You and Deanna have made a HUGE difference in my well-being! I appreciate you both🙌
I felt relief in my knees and hips. Love this! Thank u
You're welcome!
Excellent information & video! Thank you! ❤
Wow I look forward to trying these exercises and releases. I suffered a bad ankle fracture in a traffic accident 10 years ago when I was 45 years old and lost a good deal of mobility in my left ankle. The thing is, I’m a drummer and percussionist and use my arms AND my feet to play, and anything that requires a pedal becomes tricky for me now, so am looking forward to gaining more mobility! Thanks so much for this! Will check out your other videos.
Let me know if this helps! I also shattered my ankle when I was in my teens and that caused a great deal of scar tissue. Being able to release the scar tissue while performing strength and mobility exercises has been a game changer.
this video and interview gave me much clarity and practical, effectve, moves. Thank you !
Awesome, you are welcome!
Where do you get the blocks? - thank you. @QuinnCastelane
Great Video!!! I am going to do this today and try with my clients!
I have flat feet and so much going on I need to help my body🙏🏼 I'm looking forward to starting this exercise today thank you so much from Australia 🌟🫶
You’re welcome!! Hope this helps 😃
Is a muscle knot fascia binding up into many layers and attaching to the bone?
Ive developed issues with bunions when training abductions more for glute hypertrophy. I thought training this would turn hips outward not inward! Working hard to fix this, great video gave me the answer i have been seeking
I don't understand the measuring. From where to where? 🤔
How far away from the wall he could stand and still touch his knee to the wall.
Yay !!! A fellow Canadian !! Great vid... my plantar fascitis is REALLY triggering in these areas. Ankles/ feet pain... my target, : to be able to do these as good as Walter
Thank you for this !
Thank you for this video! Do you have advice for a locked wrist?
Absolutely bliss 🤤🤤🤤 My ankles are so tight and painful from figure skating and I was searching for relief. Boy did I find it. I didn’t know this kind of release was even possible! Thank you so so so so much 🙏🏾🫶🏽🙌🏾
That’s amazing to hear! So glad you got a powerful release 😃
Thanks for this, I had ankle surgery years ago and revisit my rehab often
Amazing thank you love it❤
Hello! Can I use normal yoga blocks, or what other replacement would be good? thanks!
For sciatic piriformis do you have exercises?
This is healing my Achilles pain
Love to hear that
Exercise 3. In addition to tracking over 2nd toe, i pushed my knee inside big toe, and outside little toe. Push it!
That, in addition to strengthening calves/feet fixed my plantar fasciitis.
Excellent video. thanks
Hi, very interesting therapy. Can i purchase this block in Asia? If not, can i use those yoga blocks? Thank you
A MILLION THANKS!!!!
Can we do this with a tennis ball too?
And if you can help with the measurement, that'll be great.
How and what are you measuring?
Can you adapt this for bad knees? Meaning- I cannot bend my knees like that- on the ground
Can you use yoga blocks for something like this, or a towel is recommended if you don't have the wooden blocks?
Can't do it with Moretons
I’m confused - where on the leg/how do you take the measurement to track your progression?
Thank you for this Quinn. How many times per week?
It depends how much time you're dedicating per day. A good starting point is 3-4 days per week. You can increase or decrease depending on how you are feeling.
Thank you!
Just last week Monday my ankle got twisted but chin is always very painful to touch.
What do you think about sleeping on the floor for body alignment?
when will block baby be back in stock?
amazing! Walter rocks.
This looks like a great routine for me dealing with Scoliosis and Spinal Cord injury. My right leg ankle drags possible from foot drop. I will let you know what kind of results I get
Awesome, keep me updated!
Thank you Quinn and Walter! I will be doing this asap! What do you measure exactly to let you know the degree of dorsi- flex?
Awesome! What you are measuring is the distance between your big toe and the wall when your knee is in contact with the wall. The goal is to increase distance from your big to to the wall as that is a direct result of increase dorsiflexion.
What about the next morning? What is the difference?
I’m waiting on the block baby to come back in stock and I plan to buy the tools.
Great !
Hownoften would you recommend this routine
Just to clarify, will these exercises hurt somewhat? Thank you and thanks Walter.
Yes you can definitely see some tension and discomfort. Your breath is your guide so don’t force it too much, go at the pace where you can breathe comfortable through the positions 🙂
Hi Quinn, I was wondering, why do our calves store so much pain and tension? Sometimes I can feel big lumps of (walnut size) extremely tender muscle. I would like to clear my calves of all these knots. What are your thoughts regarding multiple sessions of deep tissue massage? Do you think massage would at least temporarily clear the knots? (And then the goal would be to implement a calf/foot home practice (stretching/strengthening etc.) to maintain healthy musculature)
I’m not Quinn, however those knots are most likely from Trigger points. Direct sustained pressure to tolerance, into them with a finger or thumb, wait for release, slowly go deeper to tolerance for more release. The pain may stay local or refer elsewhere. Sometimes the pain automatically increases right before the release. So maintain steady pressure if possible.
Go watch more videos on the block therapy channel or website for answers
@@shannahighsmith1179 thanks Shanna, I'll explore block therapy; sounds like it could be very therapeutic
@@valeriezack44 thank you Valerie, sustained pressure can feel very intense, nauseating even, though I'll keep working to clear the trigger points as you're suggesting they likely are. Thank you again, I agree with your perspective
Where can I purchase the small wooden block from?
Did all of these but experienced no difference, will do again tomorrow.
Not sure if anyone knows where to get the therapy blocks? Thanks in advance
You can get our Blocks that includes our Starter Program (12x30 minute classes) here: blocktherapy.com/starer-package-store/
In the meantime, you can try using a rolled up towel. You will definitely get some benefit but it won't go as deep as our Blocks.
Is there any connection to this and IT Band issues?
There definitely can. If the ankle isn't dorsiflexing properly while the foot should be in pronation, this can cause pain and compensation up the chain to the IT band. In addition, the hips would also be an area to address. There are fascia release positions for the IT band, however you want to address the reason as to why is the IT band so tight in the first place. Correcting hip alignment and mobility paired with ankle mobility will help tremendously.
Will this help with kneeling issues?
Yes, improving ankle mobility will directly influence the mechanics of your knee. The hips and pelvis are another major factor that need to be considered to improve issues with kneeling.
I can’t tell the difference between the two ankles. His toes look like they’re in the same position of the floor, and they both look like their knees are touching the wall. I think you need to be more carefully and how you show us and how you explain things so that we understand.
I mean, I’m assuming the difference exists. Right? So if I don’t see it, I’d like you to show it clearly.
Walter is one tough son of a gun.
Much tougher than me
❤❤❤❤❤❤❤
Do you have something that's more sane? I'm not ready for insane.
Every person is different, but I wonder what his footwear has been for the last 10 years? Running shoes have more and more cushion therefore your plantar fascia don't get that worked and atrophy leading to lack of ankle mobility.
Agreed! Footwear is incredible important.
Yes there's so many factors .... speaking from experience
I am mostly in bare feet
What do you think about crocs? I fractured my ankle recently and it was so swollen, I could only wear my crocs.
I thought "recovery" shoes were the answer to my sore feet, then I found block therapy.
it looks like it would kill
If you have CMT syndrome, which is genetic all the therapy in the world will have minimum effect.
Try liebscher & Bracht. More applicable on many levels. And you messed up the before and after with left and right foot.
Just practice yoga
Completely different modalities. They both are beneficial and can work in conjunction.