Excellent video on barefoot running graphically showing heel strike patterns vs. forefoot strike patterns.

Dead Butt Syndrome is a name I haven’t heard of before reading this article.  It is a memorable name and will give some attention to an all too common condition that bodyworkers have been treating for quite some time.  Dead Butt Syndrome refers to weakness in the gluteus medius muscle in runners and specialized athletes.  The gluteus medius muscle in addition to your gluteus maximus and gluteus minimus makes up the bulk of your “butt”.  The gluteus maximus muscle is used to propel your body forward by bringing your leg backward.  The gluteus medius muscle has more of a stabilizing role, keeping your hip steady as your run, walk or stand.  The weakness in the gluteus medius muscle can lead to stabbing hip pain, pain in the knees, ankles or basically anywhere from your lower back to the tips of your toes.

A regimen of strengthening, stretching, and massage or acupuncture can help resolve this condition.

Here are a couple of videos that can help you relieve pain from the soles of your feet. It works well with plantar fasciitis as well as general foot pain.

Some guidelines:

1. Consult your physician first to see if the exercises are safe.
2. Don’t try these exercises if your feet are excessively painful or swollen
3. Do not use too much pressure while doing the exercises.  You should feel the massage, but it should not hurt.  If it does hurt, you are using too much pressure and will slow down the healing process.
4. There are many variations of this massage, so I have included 2 different approaches.  The first video is done seated, while the second one is done in the standing position.
5. Don’t overdo it.  This is the biggest risk with self massage.  Too much can lead to inflammation and worsened symptoms.  Do it for a maximum of 5 minutes at a time, 3 times a day.

Here is a video for people suffering from lower back pain, sciatica or herniated disc pain. This is a great exercise because it is so gentle and safe. The exercise gently mobilizes the lower back vertebrae and lubricates the joints. It also eases the Lumbar Muscles.

1. Check with a health care professional before you attempt these exercises to ensure that it is safe for you.
2. Do the exercises slowly and gently.  Failing to follow the instructions or consult with a health care professional could cause your symptoms to worsen.
3. Try to breathe  slowly and keep your body relaxed.  Do not tense up or hold your breath as this will invite muscle spasm.
4. You should not feel any pain during the exercises.  If you do feel pain, decrease the range of movement by stopping before you get to the point of pain. Continue the exercise within the pain free range.
5. If you cannot find a comfortable, pain free way to do these exercises, discontinue immediately and seek the advice of a health care professional.
6. Do the exercises in a set of 1 minute for a minimum of 3 times a day for best results.