Heel Drops Exercise to Strengthen Bone

Physical Therapist Margaret Martin demonstrates the heel drop exercise to strengthen bone.

The heel drop exercise targets the muscles in your calf. It also targets your heel, lower leg bones and upper leg bones, including your femoral neck. The heel drop exercise generates ground reaction forces. These ground reaction forces, in turn, create a vibration that stimulates bones in our leg. This is the same stimuli that occurs when we walk briskly or run.

This stimuli, or stress, encourages bone formation and leads to increased bone density. Recent research comparing the heel drops to other osteoporosis exercises indicates that it is one of the better exercises you can do to increase bone density.

Studies have shown that the exercise, when done as prescribed, will not cause a worsening of compression fractures. However, if you have not done overhead reaches in some time, it may cause a reaction from your back muscles. Application of heat in the back area is a good option if you do not get relief with ice.

I recommend you start with one repetition and build up gradually over a few weeks. I suggest this for any of the exercises that you may read about in my videos.

--Chapters--
0:00 Introduction to Heel Drops Exercise to Strengthen Bone
0:16 Adjustments for Tight Calf Muscles, Orthotics and Plantar Fasciitis
1:14 Required Equipment and How to do Heel Drops Exercise
1:48 Adjustments for Hyper Mobile / Extension Knees
2:29 Posture for Heel Drops Exercise
3:32 Heel Drops Exercise and Vertebral Compression Fractures

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Medical Disclaimer
All the information, content, and material presented in this video is for informational purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

[annette-in-vegas]

I needed more information on exactly how to do the heel drops and also, how many and how often and what to look out for.

[sharonmitchel]

Thanks for the reminder about posture and knees!

[greenbeautychemist.]

She looks amazing. I love her strengthening exercise. Thank for sharing Margaret.

[generallypositive]

How often and for how long should this be done?

[marlysbenitah]

Thank you for showing the correct way to do a heal drop.

[margaretmartinpt]

The heel drop is a popular bone building exercise. This video will show you how to do it safely and effectively. Studies have shown that the exercise, when done as prescribed, will not cause a worsening of compression fractures. However, if you have not done overhead reaches in some time, it may cause a reaction from your back muscles. Application of heat in the back area is a good option if you do not get relief with ice.

I recommend you start with one repetition and build up gradually over a few weeks. I suggest this for any of the exercises that you may read about in my videos.

[TomF]

What bone density exercises can you recommend for someone who cannot jump, run or skip due to having knee problems?

[rachelsmename]

would it still strengthen bones if we modified this movement looking more like we are jogging in place, but only lifting the heels, not the whole foot, one at a time?

[antonellamicheli]

can you pls show us exercises for mid traps pain? thanku

[vtrep]

I also have hip OA and was wondering if I should skip these on days I did strength training (squats)?

[candierichard]

Do you feel you get less benefit when you wear shoes? and does it matter if do this method or the one where you demonstrate lifting arms over head and dropping heels. And feet are shoulder width apart?

[m.taylor]

This may be hard on my back. Will it be effective if I do heel drops while sitting in a chair?

[arizonahealthoutreach]

How do you know if you have a spinal fracture if 80% of them have no symptoms?

[carmenross]

I wonder how many repetitions of this exercise and hoping that you have a complete exercise vids thanks. Looking

[vickistonehouse]

can heel drops be done after hip replacement?

[Seekingtruth-mxur]

Can I do this with -4.5 t score in low spine?

[margaretbailey]

Is this exercise ok to do if you have osteoporosis?

[tinytina]

So should I avoid this then if most of my osteoporosis is in my spine?