Update: Today marks day 21 since my stunt that broke the heel bone. Today, no crutches. No compression boot.

We take the foot for granted. It slogs along day to day. And parts of the foot? Do we really pay much attention?

To fracture the heel is a practical education. Without the heel proper, the foot is without a "rudder." The entire ankle and foot malfunction. You cannot distribute weight. You cannot propel yourself forward to walk. The subtle micro-movements required of the foot, the micro-movements we learned in the first year of life, come unbound. Right and left unbalance. When asked to bear weight in their normal load, the ligaments, tendons, and fascial lines do not hold. The nerves signal pain to "guard" against further injury. We hobble and limp all gimpy. No bueno.

So, how to heal properly and as quickly as possible?

First, as Kumar would say, "Pain is an honest teacher." The first three days, the foot could bear no weight at all without a variety of pains from foot to just below the knee. I wrapped it. I used the compression boot and crutches. I elevated the foot. I applied hot, salt baths, then ice. I rested on the floor with my legs vertically up the wall.

After three days, I found that the compression boot up to the knee stabilized the leg sufficiently to bear weight. How much weight and how often to press, to step? I listened to pain. That pain was the first guard outpost. That "First Guard" was a sentry through the body, a network of nerve, muscles, and connective tissue. I did not force past this "First Guard." The guard was active through my whole body, even up to my neck and face.

I applied Kumar's principles of Sukshma Vayaam, the practice of "effortless effort." I approached the guard but did not go past it. I became familiar with the guard. I used conscious breath delivery to awaken into that entire network. When that First Guard felt safe, when the First Guard recognized there was support and sufficient strength, it relaxed. It let me pass. I moved with care beyond that First Guard. On alert nonetheless, that First Guard allowed slow and exploratory movement. I moved until pain arose once again. This pain was the signal of the alert First Guard plus the deeper level Second Guard. The Second Guard was a more severe boundary. It signaled potential damage. I did not go further.

I practiced daily acquaintance with the First Guard until, familiar with my slow approach, it felt safe enough to let me pass. Past the First Guard, I moved sloth-like. Slow. I wanted to discover --where did the Second Guard begin? To establish that boundary allowed me to play gently at the edge of healthy, functional movement. To challenge the edge of functional movement is to signal the healing process.

I used my conscious breath delivery -- Pratyahara and Niyasa as "tools." These tools allowed me to perceive the map of my functional movement and to deliver Prana into the channels of Life Force called the Nadi. Pratyahara is to awaken the senses with breath and the capacity to turn them inward. Niyasa is the practice of delivering breath and its Life Force into the subtle channels of life -- from feet to fingers and eyes, all the way through us, a network of connected life.

I practiced, then rested. At night I soaked in a HOT salt bath. After, I applied ice. Finally, I applied castor oil and black seed oil, covered it with a sock, then went to sleep for the night on my side with a pillow between knee and shin.

To go through these rituals started out as annoying disruption. But they have grounded me in a very practical and effective routine.

Today marks the end of week three since the fracture. I am going to explore an extended movement practice today. I experiment in movement. I listen to the First Guard to make it feel safe. That allows the whole body to respond and integrate. With that First Guard's "permission" I practice a range of movement, not just for the foot, but for the legs, hips, back, shoulders and neck. All of the movement -- guided by breath inside the range of the Second Guard.

Yesterday, I dropped the compression boot. Today, I use a beautiful hi-tech "corset" for the ankle. I will demonstrate the ankle wrap and the movement. Simple as possible. Principles of Sukshma Vayaam can apply to a variety of conditions, not just a fractured "rudder."

Let’s go. Two videos follow. . . .