Relief of Heel Stiffness

Rue-si Dat Ton (Wat Pho Style) Technique 11

In this post, you will learn a simple self-stretching technique for relief of heel stiffness caused by wind or “wata.” As you’ll discover though, this technique has many more benefits than that!

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Poetry In Motion

Clues From the Past


In this section, we focus on the poem that goes with each illustration of a Rue-si performing the technique. Originally written in Old Thai and featured in the Samut Thai Khao, the poem translates to English as something like this:

“The Great Rue-si Nalai, revered by the sky and earth. Doctors also respect his name/reputation. The tilted foot follows the anklebone, gazing at the Father. The Ecstasy that is sufficiently close to the eye.
Pressing the knee and pulling (drag) on to the shin, to push out the wind from the heel.”

This may not make sense to you upon first glance. However, try to find any keys that may be hidden in the words. 

Before We Begin

Firstly, we need to understand the benefits of this technique as well as consider any precautions & recommendations in order to achieve maximum results and ensure safety.

In Addition to Relief of Heel Stiffness..

Benefits of This Technique Include:

  • Stretches muscles such as the Flexor Group of the Forearm and Tibialis Anterior.
  • Exercises the Quadriceps Femoris, Tibialis Anterior, Hamstring, Gastrosoleus, Erector Spinae, and Hip Extensor Group muscles (Gluteus).
  • Improves joint mobility and range of motion – flexion of the hip joint, knee joint flexion, dorsiflexion of the ankle joint, and wrist joint extension.
  • Breathing meditation improves the respiratory system.
  • Refreshes the mind.
  • Helps to relieve pain in the foot and heel.

Recommendations & Precautions


  • First, prepare your body & mind before practicing Ruesi Dat Ton (check yourself, set intention, etc).
  • Don’t let others help – you have to do it by yourself or you risk getting injured.
  • Do not stretch too hard and fast. Pace yourself.
  • Stretch to your full range of motion and hold for 3-15 seconds (as you feel is right for you).
  • For best results, repeat each technique 3-5 times.
  • After practicing, try not to stop/rest suddenly. Take some time before moving into a restful state so as to balance heart rythm.
  • Finally, it’s best to practice 3 times a week or every other day for maximum benefit.

Precautions (use caution and/or consult doctor before practicing if you have/had):

  • After Hip or Knee Surgery
  • Osteoarthritis (OA) Knee & Other Bone Issues
  • Have Area(s) of Infection/Inflammation
  • Swollen Areas
  • Chronic Muscle Pain
  • Vertigo or Balance Problems
  • Unstable Blood Pressure
  • Herniated Nucleus Pulposus (HNP)
  • Carpal Tunnel Syndrome

Prepare Your Body.
Prepare Your Mind.

Okay, Let’s Begin

How To Do This Technique

Relief of Heel Stiffness

Starting Position

Begin by standing upright and lifting your left foot, placing it on the right knee. Grasp your left ankle with the right hand. Turn your left palm out forwards and place it on your thigh.


  1. Inhale deeply and bend down your right knee while the right hand pulls your left ankle up and the left palm presses on your left thigh.
  2. Exhale slowly and release before returning back to the starting position
  3. Now lift your right foot, placing it on the left knee. Grasp your right ankle with the left hand. Turn your right palm out forwards and place it on your thigh.
  4. Inhale deeply and bend down your left knee while the left hand pulls your right ankle up and the right palm presses on your right thigh.
  5. Exhale slowly and release before returning back to the starting position.

Helpful Tips

  • In this technique, it’s important to keep looking forwards while bending into the stretch.
  • Your bent knee shouldn’t go beyond your toes.

Add To The Flow

This technique is intended to provide relief of heel stiffness and can be done independently for that purpose. However, it can also be combined with other techniques in a preventative maintenance routine for your body. Move directly from this technique to the next here. If you prefer, the Wat Pho Style of 18 techniques in one routine can found and practiced on the main Learn Rue-si Dat Ton page. Enjoy!

Keep Practicing For Maximum Results And…

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Our Mission

Our mission is to seek out and gather all knowledge pertaining to Rue-si Dat Ton from legitimate sources far and wide. We plan to consolidate and refine the information, address the extinction issues stated on our website, and put it into digital form. This ensures not only that it will be preserved, but that its healing wisdom will be accessible around the world. We aim to fulfill the dreams of Kings. We greatly appreciate any and all support in this seemingly impossible quest that has been riddled with complications throughout the centuries. Thank You. 

Important Note: Most of the information presented here was acquired from the Watpo Thai Traditional Medical School in Bangkok, Thailand. It’s a great school and quite likely the #1 place to learn Thai massage in the world. Highly Recommended!