hey everyone, welcome to yoga with adriene. I’m Adriene, and today we have a practice for your legs, for your gams. This is in response to a request for people wanting practice after they’ve been on their feet all day.
And/or after a long walk or a hike, or maybe a couple of days after a run. So this is a yummy practice to help your tired old legs feel amazing. This is a really great practice any time I think to just as a little TLC,.
A little love moment for yourself, connect to your breath and, you know, take some time for you. Alright, so hop into something comfy and let’s get started. (light music).
Okey doke my friends, we’re going to begin lying flat on our backs today. So take a second to get settled in here, lie down and, for this beginning portion of our practice, I’m going to try to really guide you with my voice so you don’t have.
To crank your neck to see the tutorial. So when you get flat on your back, just take a second to get settled in. And bring the hands to the lower belly. Relax the shoulders and elbows down so you’re not having to hold anything here.
And then tuck the chin into the chest just slightly so you can feel a little length in the back of the neck. And then close your eyes. Again, I am inviting you to just, especially for this first portion, take your eyes off the tutorial.
Trust me, trust yourself, and just take a couple moments here to close the eyes. And deepen the breath. Inhale, take a gigantic, enormous big breath in. And as you exhale, just kind of letting go of the day thusfar.
And a big breath in through the nose. And now out through the nose. And keep those big conscious breaths going. Just take a moment here to check in with your body. We’re doing yoga for tired legs, but as we know, the beauty of yoga.
Your Baltimore Area Chiropractor Treats Woman With Foot Pain After Hiking Blake Kalkstein
Hi everybody, it’s blake kalkstein from s adolf and kalkstein chiropractic, team chiropractor for the Baltimore Orioles and your Baltimore area chiropractor. And today we’ve got Marla in the office, and Marla’s a unique presentation. She was in London, in England for vacation, stepped in a pothole and broke her foot. So they booted her up, and this was six months ago? Yeah, and actually I was hiking in the lake country, and in the woods there was a hole.
Obviously it was covered up and i stepped into it and broke a bone in my foot, sprained my ankle and hurt my ribs. So it made a more interesting vacation. YEs, needless to say. So she came in with, after the fracture was healed and she was released from a new orthopedic surgeon who, we booted her right?.
We didn’t do surgery on this, it was just a boot? No, there was no surgery needed. No surgery needed, we booted it, and then after the boot came off we had stiffness through here, we had swelling through here, and we had pain when we walked. And we found that the most effective treatment for this was active release technique. Working on the dorsal side of the foot here.
And we’re gonna show you how we treat that. And we’ve got her, in your own words when we finished the treatment program we were doing active release and we were doing the kinesio taping to help pull fluid out of there. Yes, and I’m not having any pain at all now. I can walk two to three miles a day plus go to the gym. So I’m doing very well, there is still some stiffness but we’re going to fix that.
Yes, so we’ve gotten her out of pain and then she just got back from texas visiting friends in Texas and was doing, and doing two to three miles every day. And now she has stiffness, so we’re gonna kinda combat that stiffness before it turns into pain. And we’re gonna show you what we’re working on here. We’re gonna work on the dorsal of the foot here, we’re gonna work on the planar fascia.
Area, we’re gonna work in the big toe muscle that comes down here. Theres one that starts up in your calf and comes all the way down in the bottom of the foot like this, and there’s one behind it that’s underneath that, it goes right through here. And if you ever have bunions or bunion pain or a foot pain, if you don’t treat that big toe muscle you’re gonna be in pain longer than you should be, but if you go after this.
Big toe muscle the little one that sits behind it right here, and there’s one that comes down like this and it comes down to the side, it moves the big toe like this, if you don’t treat that one you’re gonna be in a lot of pain. So we’re gonna treat it today, help loosen up some of the stiffness in here. So Marla’s gonna bring her ankle down here and curl her toes and then bring everything up.
Marla i can feel how tight that is, and. Oh it’s terribly tight. Marla will tell ya that she was just sitting here feeling the good foot and feeling the bad foot, even she could feel the difference in the texture of the tissue. So there is definitely tension and tightness within this muscle, within this fascia group. Yeah there’s a muscle, something’s wrong in the bottom of that foot.