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Hips, Knees, and Feet
                      References:
Ortho-Bionomy; A path to Self-Care. By Luann Overmyer
  Acupressure’s Potent Points. By Michael Reed Gach
  Atlas of Skeletal Muscles. By Judith & Robert Stone
  Anatomy of Movement. By Blandine Calais-Germain
High Hip assessment
• Find the lateral most top of pelvis. Find the
  midline of the side body. Place your thumbs in
  at a right angle and notice which hip is higher.
  It helps to use your belly button as a guide
  and imagine a straight line from one thumb to
  the other. Is the line level?
Q.L. Release
• -Lay on your side with the high
  hip up towards the ceiling; knees
  are bent. Place a pillow under
  your head. Make sure that your
  head shoulders and hips are in
  line. Don’t let your upper body
  curl in.
• - Place a stool or chair behind
  you. Gently roll back and place
  your top calf on the seat of the
  chair behind you. Let your top
  elbow slide back. Let your upper
  buttock fall back towards the
  floor but don’t actually touch the
  floor.
• - Relax here for 1-2 minutes
  breathing deep into your belly.

                                       Overmyer, p.46
Hip Rotation




(Overmyer p.35)
Assess Hip Rotation
• Hip Rotation: Place thumbs perpendicular to
  the top of the pelvis at the mid-point of the
  side body. Then run your forefinger down the
  ridge of the pelvis until you reach a small
  boney crest or bump called the A.S.I.S.
  (anterior superior iliac spine.) Notice if one hip
  is rotated forward (anterior rotation) or back
  (posterior rotation).
-Find the hip rotation indicator points and notice if they
    are tender. Work with the most tender hip first.




                                  (Overmyer, p.36)
Correction for Posterior hip rotation

• Lie on your belly and
  bring the knee of the
  knee out to the side like
  a frog. Make certain it is
  a comfortable position.
  Lay here relaxed &
  breathing into the belly
  for 1-2 mins.


•   (Overmyer, p.38)
Correction for Anterior hip rotation
• Come to the corner of the
  bed with the rotated side
  closest to the bed. Come
  forward so the top of
  your thigh is on the bed
  and keep your shoulders
  over your hips. Make sure
  this position is
  comfortable. Relax here
  breathing into your belly
  for 30 seconds-1 min.
•   (Overmyer p.39)
Side Saddle Somatics
•   Sit side saddle with knees pointing to
    the front (you may place a folded
    blanket or pillow under the front
    thigh and hip). Place your hands on
    your hips. Rock your tail bone to the
    back wall Inhale. Exhale: tuck your
    tailbone under. Repeat 10-12 times
    moving with your breath!
•   Place your hand on your side thigh.
    Inhale: roll your thigh down so that
    your fingers roll down toward the
    ground. Exhale: return to starting
    position. Repeat 10-12 times.
•   Repeat both exercises on the other
    side.
•   March in place slowly 10 times.
Stone, p.167
Tennis Ball Gluteal Release
• Lay on your back with your feet on the floor and place a tennis ball
  in the middle of each buttock even with (but not on) your tailbone.
  Breathe and relax here for 1 min.
• Slowly bring your knees into your chest and draw 5 large circles
  with your knee caps. Circle in the opposite direction too.
• Slowly take the knees in opposite circles like an old fashion egg
  beater 5 times. Then switch directions.
• Place the feet on the floor & bring the soles of your feet together
  and let your knees fall open. Breath here for 1 min.
• Then take your legs out straight on breath here for 1 min.
• Then bend your knees keeping your feet on the floor and scoot your
  hips toward the top of your matt rolling those tennis balls up ½ and
  inch toward the top of the pelvis.
• Repeat the entire sequence in this position.
Iliopsoas
     Stretch
• -Crescent lunge
  with back knee on
  the floor. (If you
  had an Anterior hip
  rotation then
  stretch the affected
  leg back 2 times.
  Example; right leg
  back, then
  left, then right
  again)
Assess the Alignment of your Feet
• Stand as you normally
  do and look down at
  your feet. Notice their
  alignment. Are they
  turned out to the side
  (like a duck)? Do they
  turn in (pigeon toed)?
  Are they parallel to
  each other? Maybe 1
  foot points out and the
  other is turned in.
Reeducation Exercise for your Feet
• Walk for 1 minute exaggerating your
  misalignment. So if, for example, your feet are
  turned in (pigeon toed) then walk with them
  really turned in a lot.
• Next, walk with your feet parallel for 1 minute.
  Then forget about it and walk as you normally do.
  Repeat this simple exercise throughout your day.
  *Forgetting about it is an important step. We
  don’t want to force a correction because that is
  not sustainable. The body needs to integrate this
  new pattern of alignment at a functional pace.
  (Overmyer, p.51)
Balance; Side to side
• Stand with your feet parallel
  and hip distance apart.
  Slowly shift your weight
  from one side to the other.
  Notice which side feels
  most comfortable and shift
  your hips to that side. Hold
  for 30 seconds and then
  move back to the center.
  Recheck your balance from
  side to side and notice if
  you feel more stable.
  (Overmyer, p.53)
Balance; Front to Back
• Start in the same position
  and shift your weight
  backward and forward.
  Do you feel more
  comfortable with your
  weight in your heels or
  your toes? Hold the most
  comfortable position for
  30 seconds. Shift back to
  the center and recheck
  your balance forward and
  backward. (Overmyer
  p.53)
Hip Circles
• Slowly roll your hips around in a
  circle. Be mindful to notice any
  catching or discomfort. When you
  find these spots stop and move to
  the position directly opposite
  (which should be more
  comfortable) hold this position
  for 15-30 seconds and then rotate
  your hips around and recheck. If
  the discomfort is still there, then
  stop the movement directly
  before the catch and hold here
  for 15-30 seconds. Continue to
  mindfully roll your hips and make
  corrections until the movement is
  smooth and comfortable.
   (Overmyer, pp.54-55)
Alignment of the Femur directly affects your Knee




Stone, p.14
Assessing Alignment of your Femur
•   Sit in a chair with your feet on the
    floor. Look at your Quads (thigh) and
    notice if they look round or flat. If
    you tend to rotate your thigh out to
    the side (external rotation) then the
    Quads will appear flatter. If your
    thigh turns in (internal rotation) then
    it will appear rounder. Compare your
    thighs is one more flat than the
    other? Next, rock your thigh and
    knee to the outside then the inside.
    Use your hand to exaggerate the
    internal and external rotation and
    notice which direction is most
    comfortable for you. Check both legs.
    If you experience any pain or
    discomfort in the hip socket or
    leg, then use the following isometric
    exercises to ease movement.
    (Overmyer, p.61)
Isometric Flat Thigh Release (thigh prefers
   to move AWAY from the midline of the
                    body)
• Begin with your thigh and
  knee externally rotated (out
  the side). Place your opposite
  hand on your inner thigh.
  Gently press your leg into your
  hand and your hand into your
  leg for 10 seconds (the thigh is
  attempting to move in toward
  your midline and the hand
  resists). Initiate this movement
  from your hip socket. Release
  the pressure and place your
  hand on the outer thigh. Use
  your hand to move your thigh
  toward the midline (follow
  through). (Overmyer, p.62)
Isometric Round Thigh Release (thigh
    prefers to move TOWARD the midline)
• Begin with your thigh and
  knee rotated in towards the
  midline. Place your opposite
  hand on the outside of your
  thigh. Initiate movement from
  your hip socket and GENTLY
  press your leg out to the side
  while resisting the movement
  with your hand for 10 seconds.
  Then release the pressure and
  put your hand on your hand
  on your inner thigh. Use your
  hand to press your thigh out to
  the side for the follow through
  (external rotation).
•    (Overmyer, p.63)
Strengthening Isometric for Flat Thigh
          (external rotation)
• Begin by sitting in a chair. Place
  the ankle of the affected thigh on
  the opposite knee. Place the
  opposite hand on the rotated
  leg’s knee. This hand will create a
  very slight resistance as you
  gently press this leg toward your
  midline. Hold for 10 seconds then
  release the pressure and use your
  hand to pull your passive thigh
  into your midline. *It is Very
  important to initiate this
  movement at the top of your
  femur. If you just press your knee
  up with too much power you may
  end up reinforcing the old
  movement pattern.
  (Overmyer, p.65)
Strengthening Isometric for Round
         Thigh (internally rotated)
• Cross the ankle of the internally
  rotated leg on the opposite knee.
  Place your hands on the outside
  of the affected knee and pull it
  into your midline. Focus on the
  top of the femur, deep in the hip
  socket, of the raised leg. From
  this point gently rotate externally
  which will press your knee
  outward. Use your hands to
  gently resist this movement. Hold
  for 10 seconds then release the
  pressure. Use your hand to
  passively move your knee out to
  the side. (Overmyer, pp. 66-67)
Tension in calves and hamstrings can lead
  to and/or exacerbate low back pain.
Hamstring Release (Do this Before
                Stretching)
•   Either begin by sitting on the edge of
    a chair or resting your knee or ankle
    on a stool while standing. Place your
    hand on your hamstring and gently
    move the muscle down towards your
    foot and then up towards your pelvis.
    Notice which direction feels most
    comfortable or which way the tissue
    glides the easiest. Move to the
    easiest position and hold for 30
    seconds.
•   Next move the muscle towards the
    other leg and then away. Notice
    which position feels easiest and hold
    for 30 seconds. Next try the diagonals
    and hold for 30 seconds. Repeat on
    the other leg. (Overmyer, pp69-70)
Release the hamstrings:

• Lay on your back with one leg up. Place a strap
  behind your calf. Keep your leg straight and
  pull your strap into your face as you lower
  your leg. Let the resistance of the strap be just
  enough to prevent movement without causing
  strain. Hold of 6-10 seconds then release you
  leg down to the ground. Repeat 3 times and
  then switch to the other leg
Softball Calf Massage
• Sit on the floor with your legs stretched out in
  front of you. Place a soft ball under your lower
  calf. Roll that ball from side to side and then just
  work your way up your calf toward your knee.
  When you find a tight and tender spot then hold
  for several breaths relaxing into the ball. Circle
  your ankle 4 times clockwise and 4 times counter
  clockwise. Then continue massaging up your calf
  by rolling that softball. When one leg is complete
  then switch to the other calf.
Gach, p.148
Gach, p.149
Gach, p.150
Stone, pp.16-17
Easy Kneecap Release
•   Sit on the floor with your legs out in
    front of you and your back supported
    in a slight recline. (This exercise is
    very similar to the hamstring
    release). Gently push your kneecap
    (patella) toward the other leg and
    then away from it to the outside.
    Notice which direction moves easiest
    and is most comfortable. Hold the
    kneecap in this comfortable position
    for 30 seconds. Release and recheck
    your kneecap for ease of movement
    in both directions.
•   Next move your kneecap up toward
    your hips and then down toward your
    feet. Move in the direction of ease
    and hold it for 30 seconds. Release
    and recheck for ease of movement.
•   Then check for ease of movement
    along both diagonals.
    (Overmyer, pp.72-73)
Master Knee Release Position for Tender Points
              on the Inside of the Knee
•    Check for tender points on the inside of
     the knee (medial), right above and below
     the head of the tibia where it joins the
     femur. Rest the affected ankle on the
     opposite knee. Lightly rest your fingertips
     on the tender points to monitor them for
     a softening of the tissue and/or a slight
     pulsation. Place your other hand on your
     heal and softly torque your heel toward
     your knee. Experiment with bending the
     knee more or less or slightly lifting the
     ankle to attain maximum softening or
     release pulsation at the tender points. You
     will know when you’ve found the best
     position because there will be less pain or
     tenderness and the tissue will soften
     around those points. Once you have found
     that sweet spot slowly compress from the
     torque heel toward the knee and hold for
     30 seconds. Come out of this position very
     slowly so you don’t reintroduce the tight
     holding pattern. Repeat on the opposite
     knee if applicable. (Overmyer, p.74)
Master Knee Release Position for Tender
      Points on the Outside of the Knee
•   Sit with the affected leg out in front
    of you. Bend your knee up with your
    foot on the floor. Bring your foot
    slightly out to the side and let your
    knee gently fall toward the midline,
    so your knee points in and your foot
    points out. Place your fingertips on
    the tender points on the outside of
    the knee to monitor for softening or
    a pulsating release in the tissue.
    Grasp the top of the knee and pull
    the skin toward the tender points on
    the outside and hold for 30 seconds.
    Release and check for tender points
    posterior (behind) or below (inferior)
    the head of the fibula (the bone on
    the outer side of the shin). If you
    have these tender points then
    continue to the Fibula Release.
    (Overmyer, p. 75)
Fibula Release
• Sit with your knee bent and your
  foot on the outside of your hip.
  Press the head of the fibula
  toward the front of the leg and
  back. Find the position of greatest
  ease. With your other hand
  contact the lower head of the
  fibula at the malleolus (that big
  bump on the outside of your
  ankle) and push it toward the
  front of the ankle and then back.
  Find the position of greatest ease
  and hold these two positions
  simultaneously for 30 seconds- 1
  minute. (Overmyer, pp.76-77)
Knee Rocking for Integration
• It is very important to do this
  exercise after all the knee
  releases to recalibrate the
  alignment of your
  ankles, knees, and hips. Lie on
  your back with your knees bent
  and your feet hip width apart.
  Move slowly with your breath
  and initiate the movement from
  your knees. Exhale and rock your
  knees to one side, staying within
  your range of comfort. Inhale
  back to the center. Then exhale
  and rock your knees down to the
  other side. Inhale back to the
  center. Continue this rocking for
  30 seconds- 1 minute.
   (Overmyer, pp77-78)
Knee Circles
• (This exercise is similar to the hip
  circles.) Stand with your knees
  together and slightly bent. Place
  your hands on your knees and
  circle both knees in the same
  direction. Notice if there are any
  tight spots or a catch in the
  movement. Move your knees to a
  position opposite the painful spot
  and hold for 5-20 seconds.
  Recheck by circling your knees in
  both directions. If the catch is still
  there then move to the position
  just before the tight or tender
  spot and hold for 5-20 seconds.
  (Overmyer, 78-79)
Gach, pp.32-33
Ankle Release
• Sit and hold your ankle in
  your lap. Slowly circle
  your foot around and
  notice any spots that are
  tight or uncomfortable.
  Point your toes in the
  position directly opposite
  the tender spot and
  gently compress toward
  the joint for 10-30
  seconds. (Overmyer, pp.83-84)
Sprained Ankle Release
•   This is a subtle exercise that requires
    listening carefully to your ankle and
    the lightest touch. Place your hands
    or fingertips on the injured ankle.
    Gently move the skin in the direction
    of most ease. You must experiment in
    all directions up-down, side-side, and
    even slow twists or rotating the skin.
    Find the direction of ease and hold
    for 10-20 seconds or until you feel a
    softening or release of tension. Once
    the skin has released then explore
    the direction of ease in the
    underlying tissue. When the tissue is
    released explore tiny movements in
    the ankle and foot. Then move on to
    the next spot. Be patient and explore
    all the areas of injury. (Overmyer, pp.
    84-85)
Dropped Metatarsal Release
• If the head of the
  metatarsal (where it meets
  the toe) has dropped you
  will feel a tender bump
  under the ball of the foot.
  To correct this, lift the tip of
  that toe up and gently
  compress the toe back
  toward where it meets the
  foot. Hold for a minute then
  release by slowly pulling out
  on the toe, giving it a gentle
  stretch. (Overmyer, p.94)
Big Toe Release
• If there is tenderness at
  the base of your big
  toe, then rotate the toe
  toward the tender point
  and compress the toe in
  toward your foot. Hold
  the compression for 30
  seconds- 1 minute and
  then release by gently
  stretching the toe out
  away from the foot.
  Recheck to see if the
  tenderness has gone.
  (Overmyer, p.95)
Tennis Ball Foot Massage
• Just like it sounds, roll a tennis ball under your
  foot. Really get into the arch and find any
  tender points and work them out.

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Hips, knees, and feet online presentation

  • 1. Hips, Knees, and Feet References: Ortho-Bionomy; A path to Self-Care. By Luann Overmyer Acupressure’s Potent Points. By Michael Reed Gach Atlas of Skeletal Muscles. By Judith & Robert Stone Anatomy of Movement. By Blandine Calais-Germain
  • 2. High Hip assessment • Find the lateral most top of pelvis. Find the midline of the side body. Place your thumbs in at a right angle and notice which hip is higher. It helps to use your belly button as a guide and imagine a straight line from one thumb to the other. Is the line level?
  • 3. Q.L. Release • -Lay on your side with the high hip up towards the ceiling; knees are bent. Place a pillow under your head. Make sure that your head shoulders and hips are in line. Don’t let your upper body curl in. • - Place a stool or chair behind you. Gently roll back and place your top calf on the seat of the chair behind you. Let your top elbow slide back. Let your upper buttock fall back towards the floor but don’t actually touch the floor. • - Relax here for 1-2 minutes breathing deep into your belly. Overmyer, p.46
  • 5. Assess Hip Rotation • Hip Rotation: Place thumbs perpendicular to the top of the pelvis at the mid-point of the side body. Then run your forefinger down the ridge of the pelvis until you reach a small boney crest or bump called the A.S.I.S. (anterior superior iliac spine.) Notice if one hip is rotated forward (anterior rotation) or back (posterior rotation).
  • 6. -Find the hip rotation indicator points and notice if they are tender. Work with the most tender hip first. (Overmyer, p.36)
  • 7. Correction for Posterior hip rotation • Lie on your belly and bring the knee of the knee out to the side like a frog. Make certain it is a comfortable position. Lay here relaxed & breathing into the belly for 1-2 mins. • (Overmyer, p.38)
  • 8. Correction for Anterior hip rotation • Come to the corner of the bed with the rotated side closest to the bed. Come forward so the top of your thigh is on the bed and keep your shoulders over your hips. Make sure this position is comfortable. Relax here breathing into your belly for 30 seconds-1 min. • (Overmyer p.39)
  • 9. Side Saddle Somatics • Sit side saddle with knees pointing to the front (you may place a folded blanket or pillow under the front thigh and hip). Place your hands on your hips. Rock your tail bone to the back wall Inhale. Exhale: tuck your tailbone under. Repeat 10-12 times moving with your breath! • Place your hand on your side thigh. Inhale: roll your thigh down so that your fingers roll down toward the ground. Exhale: return to starting position. Repeat 10-12 times. • Repeat both exercises on the other side. • March in place slowly 10 times.
  • 11. Tennis Ball Gluteal Release • Lay on your back with your feet on the floor and place a tennis ball in the middle of each buttock even with (but not on) your tailbone. Breathe and relax here for 1 min. • Slowly bring your knees into your chest and draw 5 large circles with your knee caps. Circle in the opposite direction too. • Slowly take the knees in opposite circles like an old fashion egg beater 5 times. Then switch directions. • Place the feet on the floor & bring the soles of your feet together and let your knees fall open. Breath here for 1 min. • Then take your legs out straight on breath here for 1 min. • Then bend your knees keeping your feet on the floor and scoot your hips toward the top of your matt rolling those tennis balls up ½ and inch toward the top of the pelvis. • Repeat the entire sequence in this position.
  • 12. Iliopsoas Stretch • -Crescent lunge with back knee on the floor. (If you had an Anterior hip rotation then stretch the affected leg back 2 times. Example; right leg back, then left, then right again)
  • 13. Assess the Alignment of your Feet • Stand as you normally do and look down at your feet. Notice their alignment. Are they turned out to the side (like a duck)? Do they turn in (pigeon toed)? Are they parallel to each other? Maybe 1 foot points out and the other is turned in.
  • 14. Reeducation Exercise for your Feet • Walk for 1 minute exaggerating your misalignment. So if, for example, your feet are turned in (pigeon toed) then walk with them really turned in a lot. • Next, walk with your feet parallel for 1 minute. Then forget about it and walk as you normally do. Repeat this simple exercise throughout your day. *Forgetting about it is an important step. We don’t want to force a correction because that is not sustainable. The body needs to integrate this new pattern of alignment at a functional pace. (Overmyer, p.51)
  • 15. Balance; Side to side • Stand with your feet parallel and hip distance apart. Slowly shift your weight from one side to the other. Notice which side feels most comfortable and shift your hips to that side. Hold for 30 seconds and then move back to the center. Recheck your balance from side to side and notice if you feel more stable. (Overmyer, p.53)
  • 16. Balance; Front to Back • Start in the same position and shift your weight backward and forward. Do you feel more comfortable with your weight in your heels or your toes? Hold the most comfortable position for 30 seconds. Shift back to the center and recheck your balance forward and backward. (Overmyer p.53)
  • 17. Hip Circles • Slowly roll your hips around in a circle. Be mindful to notice any catching or discomfort. When you find these spots stop and move to the position directly opposite (which should be more comfortable) hold this position for 15-30 seconds and then rotate your hips around and recheck. If the discomfort is still there, then stop the movement directly before the catch and hold here for 15-30 seconds. Continue to mindfully roll your hips and make corrections until the movement is smooth and comfortable. (Overmyer, pp.54-55)
  • 18. Alignment of the Femur directly affects your Knee Stone, p.14
  • 19. Assessing Alignment of your Femur • Sit in a chair with your feet on the floor. Look at your Quads (thigh) and notice if they look round or flat. If you tend to rotate your thigh out to the side (external rotation) then the Quads will appear flatter. If your thigh turns in (internal rotation) then it will appear rounder. Compare your thighs is one more flat than the other? Next, rock your thigh and knee to the outside then the inside. Use your hand to exaggerate the internal and external rotation and notice which direction is most comfortable for you. Check both legs. If you experience any pain or discomfort in the hip socket or leg, then use the following isometric exercises to ease movement. (Overmyer, p.61)
  • 20. Isometric Flat Thigh Release (thigh prefers to move AWAY from the midline of the body) • Begin with your thigh and knee externally rotated (out the side). Place your opposite hand on your inner thigh. Gently press your leg into your hand and your hand into your leg for 10 seconds (the thigh is attempting to move in toward your midline and the hand resists). Initiate this movement from your hip socket. Release the pressure and place your hand on the outer thigh. Use your hand to move your thigh toward the midline (follow through). (Overmyer, p.62)
  • 21. Isometric Round Thigh Release (thigh prefers to move TOWARD the midline) • Begin with your thigh and knee rotated in towards the midline. Place your opposite hand on the outside of your thigh. Initiate movement from your hip socket and GENTLY press your leg out to the side while resisting the movement with your hand for 10 seconds. Then release the pressure and put your hand on your hand on your inner thigh. Use your hand to press your thigh out to the side for the follow through (external rotation). • (Overmyer, p.63)
  • 22. Strengthening Isometric for Flat Thigh (external rotation) • Begin by sitting in a chair. Place the ankle of the affected thigh on the opposite knee. Place the opposite hand on the rotated leg’s knee. This hand will create a very slight resistance as you gently press this leg toward your midline. Hold for 10 seconds then release the pressure and use your hand to pull your passive thigh into your midline. *It is Very important to initiate this movement at the top of your femur. If you just press your knee up with too much power you may end up reinforcing the old movement pattern. (Overmyer, p.65)
  • 23. Strengthening Isometric for Round Thigh (internally rotated) • Cross the ankle of the internally rotated leg on the opposite knee. Place your hands on the outside of the affected knee and pull it into your midline. Focus on the top of the femur, deep in the hip socket, of the raised leg. From this point gently rotate externally which will press your knee outward. Use your hands to gently resist this movement. Hold for 10 seconds then release the pressure. Use your hand to passively move your knee out to the side. (Overmyer, pp. 66-67)
  • 24. Tension in calves and hamstrings can lead to and/or exacerbate low back pain.
  • 25. Hamstring Release (Do this Before Stretching) • Either begin by sitting on the edge of a chair or resting your knee or ankle on a stool while standing. Place your hand on your hamstring and gently move the muscle down towards your foot and then up towards your pelvis. Notice which direction feels most comfortable or which way the tissue glides the easiest. Move to the easiest position and hold for 30 seconds. • Next move the muscle towards the other leg and then away. Notice which position feels easiest and hold for 30 seconds. Next try the diagonals and hold for 30 seconds. Repeat on the other leg. (Overmyer, pp69-70)
  • 26. Release the hamstrings: • Lay on your back with one leg up. Place a strap behind your calf. Keep your leg straight and pull your strap into your face as you lower your leg. Let the resistance of the strap be just enough to prevent movement without causing strain. Hold of 6-10 seconds then release you leg down to the ground. Repeat 3 times and then switch to the other leg
  • 27. Softball Calf Massage • Sit on the floor with your legs stretched out in front of you. Place a soft ball under your lower calf. Roll that ball from side to side and then just work your way up your calf toward your knee. When you find a tight and tender spot then hold for several breaths relaxing into the ball. Circle your ankle 4 times clockwise and 4 times counter clockwise. Then continue massaging up your calf by rolling that softball. When one leg is complete then switch to the other calf.
  • 32. Easy Kneecap Release • Sit on the floor with your legs out in front of you and your back supported in a slight recline. (This exercise is very similar to the hamstring release). Gently push your kneecap (patella) toward the other leg and then away from it to the outside. Notice which direction moves easiest and is most comfortable. Hold the kneecap in this comfortable position for 30 seconds. Release and recheck your kneecap for ease of movement in both directions. • Next move your kneecap up toward your hips and then down toward your feet. Move in the direction of ease and hold it for 30 seconds. Release and recheck for ease of movement. • Then check for ease of movement along both diagonals. (Overmyer, pp.72-73)
  • 33. Master Knee Release Position for Tender Points on the Inside of the Knee • Check for tender points on the inside of the knee (medial), right above and below the head of the tibia where it joins the femur. Rest the affected ankle on the opposite knee. Lightly rest your fingertips on the tender points to monitor them for a softening of the tissue and/or a slight pulsation. Place your other hand on your heal and softly torque your heel toward your knee. Experiment with bending the knee more or less or slightly lifting the ankle to attain maximum softening or release pulsation at the tender points. You will know when you’ve found the best position because there will be less pain or tenderness and the tissue will soften around those points. Once you have found that sweet spot slowly compress from the torque heel toward the knee and hold for 30 seconds. Come out of this position very slowly so you don’t reintroduce the tight holding pattern. Repeat on the opposite knee if applicable. (Overmyer, p.74)
  • 34. Master Knee Release Position for Tender Points on the Outside of the Knee • Sit with the affected leg out in front of you. Bend your knee up with your foot on the floor. Bring your foot slightly out to the side and let your knee gently fall toward the midline, so your knee points in and your foot points out. Place your fingertips on the tender points on the outside of the knee to monitor for softening or a pulsating release in the tissue. Grasp the top of the knee and pull the skin toward the tender points on the outside and hold for 30 seconds. Release and check for tender points posterior (behind) or below (inferior) the head of the fibula (the bone on the outer side of the shin). If you have these tender points then continue to the Fibula Release. (Overmyer, p. 75)
  • 35. Fibula Release • Sit with your knee bent and your foot on the outside of your hip. Press the head of the fibula toward the front of the leg and back. Find the position of greatest ease. With your other hand contact the lower head of the fibula at the malleolus (that big bump on the outside of your ankle) and push it toward the front of the ankle and then back. Find the position of greatest ease and hold these two positions simultaneously for 30 seconds- 1 minute. (Overmyer, pp.76-77)
  • 36. Knee Rocking for Integration • It is very important to do this exercise after all the knee releases to recalibrate the alignment of your ankles, knees, and hips. Lie on your back with your knees bent and your feet hip width apart. Move slowly with your breath and initiate the movement from your knees. Exhale and rock your knees to one side, staying within your range of comfort. Inhale back to the center. Then exhale and rock your knees down to the other side. Inhale back to the center. Continue this rocking for 30 seconds- 1 minute. (Overmyer, pp77-78)
  • 37. Knee Circles • (This exercise is similar to the hip circles.) Stand with your knees together and slightly bent. Place your hands on your knees and circle both knees in the same direction. Notice if there are any tight spots or a catch in the movement. Move your knees to a position opposite the painful spot and hold for 5-20 seconds. Recheck by circling your knees in both directions. If the catch is still there then move to the position just before the tight or tender spot and hold for 5-20 seconds. (Overmyer, 78-79)
  • 39. Ankle Release • Sit and hold your ankle in your lap. Slowly circle your foot around and notice any spots that are tight or uncomfortable. Point your toes in the position directly opposite the tender spot and gently compress toward the joint for 10-30 seconds. (Overmyer, pp.83-84)
  • 40. Sprained Ankle Release • This is a subtle exercise that requires listening carefully to your ankle and the lightest touch. Place your hands or fingertips on the injured ankle. Gently move the skin in the direction of most ease. You must experiment in all directions up-down, side-side, and even slow twists or rotating the skin. Find the direction of ease and hold for 10-20 seconds or until you feel a softening or release of tension. Once the skin has released then explore the direction of ease in the underlying tissue. When the tissue is released explore tiny movements in the ankle and foot. Then move on to the next spot. Be patient and explore all the areas of injury. (Overmyer, pp. 84-85)
  • 41. Dropped Metatarsal Release • If the head of the metatarsal (where it meets the toe) has dropped you will feel a tender bump under the ball of the foot. To correct this, lift the tip of that toe up and gently compress the toe back toward where it meets the foot. Hold for a minute then release by slowly pulling out on the toe, giving it a gentle stretch. (Overmyer, p.94)
  • 42. Big Toe Release • If there is tenderness at the base of your big toe, then rotate the toe toward the tender point and compress the toe in toward your foot. Hold the compression for 30 seconds- 1 minute and then release by gently stretching the toe out away from the foot. Recheck to see if the tenderness has gone. (Overmyer, p.95)
  • 43. Tennis Ball Foot Massage • Just like it sounds, roll a tennis ball under your foot. Really get into the arch and find any tender points and work them out.