Relief of Heel StiffnessRue-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.
Prepare Your Body.
Prepare Your Mind.
Okay, Let’s Begin
How To Do This Technique
Relief of Heel Stiffness
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.
- 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.
- Exhale slowly and release before returning back to the starting position
- 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.
- 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.
- Exhale slowly and release before returning back to the starting position.
- 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!
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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!