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See our FAQsYou can get access to Level 1 separately to start your healing journey, or take advantage of our limited time offer and get the Level 1 + Level 2 Bundle deal.
Purchase Level 1 Access Alone - $119Purchase Level 1 + Level 2 Bundle - $199To get access to the advanced Level 2 courses, you'll need to work through Level 1 first.
You can get access to Level 1 separately to start your healing journey, or take advantage of our limited time offer and get the Level 1 + Level 2 Bundle deal.
Purchase Level 1 Access Alone - $119Purchase Level 1 + Level 2 Bundle - $199Lie on your R side with your R leg straight and your foot off the edge of the bed. Place a pillow at the edge of the bed to support your L leg from knee to ankle, have your L knee bent.
Turn the sole of your R foot upwards on a count of 4, releasing to an 8 count. Focus on the smoothness. Shift your attention to your L foot and move it so that it is dangling off the edge of the pillow. Count to 4 while turning the sole of your L foot upwards, towards the ceiling then release your foot against gravity to a count of 8. Repeat on the other side by rolling on to your L side your L foot off the edge of the bed. Move the pillow so that your R leg is supported from knee to ankle, have your R knee bent.
Click here to download the Ankle Release pdf
This can be done with shoes or in bare feet. Lie on your back with knees bent
and knees/feet hip width distance apart.
Count to 10 as you lift your toes up, gently contract your shin muscles then
lower your toes back to the floor on a count of 16. Move your feet about 6”
away your bottom and repeat, releasing with as much control as possible.
Click here to download the Shin Release pdf
The best way to apply this exercise to daily living is to think about Four Tires on the bottom of your foot as you walk. You should land on the outer back tire, the outer aspect of your heel then transfer weight to the inner front tire, your big toe, as you start to shift your body over to the other leg. If you have very flat feet, it might be hard to sense the outer tires and if you have very high arches, you may not sense the inner two tires well. Choosing the right shoe for you is very important. You can look up good shoe recommendations by going to the Hruska Clinic.com website. Their running experts publish a shoe list annually. Note: a running shoe is perfectly fine to use a walking shoe!
https://www.hruska-clinic.com/shoe-list/
If you have shin splints, make sure you have some mastery with the Ab Bicycles and the calf release. If these muscles aren't working well, it can show up in your shins!
