Are you barefoot strong? In today's episode we welcome to the show Dr. Emily Splichal, Podiatrist and Human Movement Specialist; Founder of the Evidence Based Fitness Academy, creator of the Barefoot Training Specialist certification and inventor of Naboso Barefoot Technology. Feet are our foundation and their health is paramount for the health of the rest of the body. Today we're seeing more and more knee pain, back pain, and breathing pathologies, as well as overprescribed orthotics and under-prescribed foot care strategies. How can you avoid these common problems and become barefoot strong both in and out of shoes? You don't want to miss a minute of this conversation! Show Notes: 0:00 – Who is Emily Splichal and what is barefoot science? 5:10 – We discuss podiatry and how it has evolved over the years 8:35 – Dr. Emily explains the evolution of EBFA, and integrating foot care into the fitness industry 15:20 – Dr. Emily breaks down foot types: Flat feet vs. high arch, Locked vs. unlocked, etc. - A nice explanation about how foot mechanics work, and injuries associated with excessively locked vs. unlocked feet 19:10 – Dr. Emily breaks down the different injuries associated with different foot types: - Unlocked feet (flat): Plantar fasciitis, back pain, knee pain, glute amnesia - Locked feet (high arch): Stress fractures, achilles tendonitis, IT band issues 22:15 – We go in depth on orthotics: - Are they overprescribed? - Who can benefit? - What about fitness professionals? 26:45 – Why barefoot training is critical in warm-ups/at the beginning of workouts: - What you should be doing in your warm-up and why 29:05 – Should you wear minimalist shoes in your workouts? 30:35 – What is Naboso technology and who can it help? 36:05 – Why it’s important to help the nervous system win! 40:10 – Dr. Emily discusses the impact of foot strength on total body strength (great information for strength athletes in Strongman/Powerlifting) 44:45 – A disclaimer on drinking the Kool-Aid and keeping an open mind! 45:55 – Who should or should not be wearing minimalist/zero-drop shoes 49:35 – What is the best foot exercise people should do every day? We'll give you two: - Daily foot release w/golf ball; pressure release vs. rolling - Short Foot 56:10 – Why you shouldn’t over-engage the foot, or pelvic floor. Also, vagina weights. 1:00:05 – Dr. Emily’s book recommendation: - Waking the Tiger, by Peter Levine - When the Body Says No, by Dr. Gabor Mate - Accessing the Healing Power of the Vagus Nerve, by Stanley Rosenberg 102:15 – Dr. Emily’s non-negotiable daily self-care tool: Evening routine & sleep! 103:55 – Dr. Emily’s one piece of advice for your health and wellbeing Additional Links: 5-minute foot release Short Foot (long version) Short Foot (short version) Recommended Reading: Barefoot Strong, by Dr. Emily Splichal More about Dr. Emily Splichal: Dr Emily Splichal, Podiatrist and Human Movement Specialist, is the Founder of the Evidence Based Fitness Academy, Creator of the Barefoot Training Specialist®, BarefootRx® and BARE® Workout Certifications and Inventor of Naboso Barefoot Technology. With over 16 years in the fitness industry, Dr Splichal has dedicated her medical career towards studying postural alignment and human movement as it relates to barefoot science, foot to core integration and from the ground up training. Dr Splichal actively sees patients out of her office in Manhattan,
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