The Guide to Barefoot Training w/ Dr. Emily Splichal
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- čas přidán 2. 06. 2024
- In this episode, I speak with Dr. Emily Splichal, a world-renowned podiatrist and human movement specialist who has taught her unique barefoot training approach to 20,000 professionals in more than 35 countries.
In our discussion, we cover the four types of flat feet and how to fix them. Dr. Splichal describes the connection between the glutes, core and feet, and how getting all three to work together leads to movement proficiency and longevity. We also delve into the scientifically-backed reasons for which exercising on various surfaces, such as concrete, increases our risk of developing injuries.
Get Naboso sensory inner-soles and more:
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Read Dr. Emily Splichal's book: Barefoot Strong
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Dr. Emily's website:
www.dremilysplichal.com
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Everything mentioned in this video:
Chapters:
0:00 Start
1:14 Dr. Emily Splichal and Her Work
1:50 The Connection Between the Feet, Core and Glutes
5:15 How to Activate the Glutes through the Feet
13:55 The Four Types of Flat Feet and How to Correct Them
22:53 When Orthotics Should Be Used
26:54 The Problem with Modern Footwear
30:21 How to Transition to Minimal, Barefoot Style Shoes
34:44 3 Daily Foot Maintenance (Reset) Techniques
40:22 The Effects of Training on Artificial Surfaces
45:45 Using Surface Variability to Reduce Injury Risk
49:24 Naboso Technology Inner Soles
54:35 Conclusion
Contact us:
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Content Disclosure: The information provided in this video is intended for educational purposes only.
Affiliate Disclosure: Some of the links in this video description are affiliate links, meaning, at no additional cost to you, Exercising Health may earn a commission if you make a purchase and/or opt-in through these links. My team and I only promote products we 100% believe in and use ourselves.
The last time I saw a video by her I ended up doing heel raises until 4am. She knows her shit. When people are really good at their job, whatever profession, it's like a blessing to humanity, whether it a firefighter, ballet dancer, doctor, artist.
Walking raw, barefoot is another sense. When we describe our 5 senses, our feet aren’t in that category, rather our hands because when we think of ‘touch’ or ‘feel’, we’re doing it w hands. But feet have the same method of communication, and it feels like a 6th sense. When I walk barefoot after heavy rain, the sensation your foot gets is just amazing. It’s opening a new path of brainwaves. Highly recommend walking barefoot while it’s raining
I run on asphalt barefoot and I readjust by proprioception. I run over gravel, dirt forest trails and the only problem I had was running on hot pavement without building up to it. The skin will temper. I hike also in the forest barefoot or around town. I believe we adjust to the surface just by paying attention.
I say braille for feet, too. I discovered that term on my own .
Your skin has nerve endings that pick up the information we need.
I read a book by Ken Saxton years back and it is 100 % true. Our soles, our feet are our best coaches and will tell us when we do to much to soon. And I started my barefoot journey at around 50, ran 1st marathon at 52 in merrell vapor gloves and, I am not a serious running guy, but at 56 I do pretty well. Just don't spend a lot of time on hot pavement.
I have to be honest that the people who try barefoot running on pavement usually love it. You don't pound the ground. I get the vibration stuff and I agree getting used to the surface is key, but if concrete doesn't vibrate and is bad, then someone has not tried it. I had a flexible arch, narrow feet, and plantar fasciitis diagnosed by podiatrist who only prescribed orthotics. what? one foot was hurt the other fine. I didn't buy the orthotics and stuck with barefoot shoes and barefooting. I did exercises and what healed me was barefooting on various surfaces. It stretched out the problem area. Even minimalist shoes don't compare
I agree. I went on just one barefoot walk recently and it gave me fare more understanding of my feet than years of walking around in barefoot shoes.
When I was a kid I rarely wore shoes. I ran around on the road, on the gravel, on the grass barefoot. I ran our primary school's long distance races - which covered a number of surfaces - barefoot. The bottom of my foot became so hard that only something really sharp, like a nail or sometimes a double-gee thorn, could penetrate it. Some winters if it was really wet I wore my shoes for a month or so I lost my armour plating and had to undergo the slightly painful process of rebuilding it. My point is you can't really feel much through that callused and hardened skin, so disconnection from the ground is something our barefoot running ancestors must have experienced too! Maybe such disconnection is optimal - I know I could withstand much hotter surfaces as a boy than I can now.
Who wants hard calloused skin? Ew
It’s good for your whole body to go bare foot.
Even the thickest skin doesn’t come close to modern footwear in terms of disconnection from the ground. Thick skin would be directly connected to your foot. No sliding within a shoe. No constriction from the edges of a shoe. I’m in the process of going barefoot so I envy your past feet.
Just started running/walking barefoot on sidewalks, grass, etc...
I start with a little. .5 to 1.5 km easy jog with proper form.
After just one outing, the skin starts feeling a bit rougher to the touch.
My dads feet had that armour on them when I was a kid. He was always barefoot when working outside around the house.
By the way, I’m tackling this gradually.
Ran in minimal (not barefoot shoe) shoes for about 6 months before going all out barefoot.
@@beanstaIkjack I do
Wow... So many physicians just get into the groove of "how it's always been done". This woman is a *real* doctor at being a doctor.
Congratulations! Again I am impressed by:
1. the insights that Dr. Splichal gives us on foot health
2. (not the least of both) the expertise with which you visualize these insights in your video - superb!
Thank you so much for your feedback Joachim. Really appreciate your continued support 🙏
Dr. Splichal was an absolute delight to interview. She really is a wealth of knowledge!
You are one of the best interviewers on youtube. In addition to this excellent video (and expert information from Dr. Splichal) I've begun watching your other uploads. Your intelligent questions and succinct responses are refreshing; they genuinely further the conversations and they set you apart as in interviewer, so thank you.
…yes.
Amazing interview, thank you for this
Thank you for your feedback! So glad you enjoyed it 🙏😁
Extraordinary podcast! The visuals are amazing and adds so much. The interviewing skills are superb. Looking forward to a second podcast with Dr. Splichal. You deserve much more subscribers.
Just discovered your channel, wanted to say your content is absolutely superb!!
Thank you for your feedback🙏 it’s so awesome to hear that 😁😁
This is amazingly timely for me. I've been walking around in barefoot shoes for several years now and am very happy in them, but relearning walking has remained a puzzle and it was only today on a longish walk that I finally started thinking about how it relates to my hips and my core.
This is an excellent channel. Brilliant content!
I have a question to you and your viewers (maybe even Doctor Emily!?) When I run, my left leg functions as I would like. However, my right leg is aligned differently. My foot naturally wants to turn outward, and as I bear weight my knee collapses inwards. I have a choice - land with a straight foot and have my knee almost knock the other or land with my foot turned outward to have a ‘normal’ bend to my knee. I have tried stretches and exercises and nothing seems to help change the alignment of my leg. Any guidance would be AMAZING. Can anyone help?
In case this matters - I am a regular ‘in-shape’ and healthy runner. I also run in mostly barefoot or close to bare foot shoes. I wear barefoot shoes all the time I’m not running.
Again - any guidance would honestly mean a great deal to me!
Bundle of great info in this episode, the visuals efficiently get the message across too! Great work.👏
So awesome to hear such positive feedback! Thanks 🙏
Listened to this as I ran another 8 miles in my vibrams! Still on treadmill but that’s ok. Outside soon! Forefoot landing allllll the way baby! Strengthening these feet and legs like never before! Also nasal breathing, fat adapted, runs always fasted. Anyone else??😃
About the same for me. 100% forefoot, minimalist shoes, treadmill and often fasted. Been nasal breathing for everything under 150 heart rate for the last year. Just starting running again after a 30 year break.
Went away from vibrams couple of years ago. Enjoy running sandals more. Got about 30 marathons under my belt in the past 3 years including a couple of ultras including a 100 miler all in sandals. Nose breather too (up to 170bpm) but can’t run fasted for too long. I rarely meet someone else running long distance in sandals . Kudos for those who do 👍
This was awesome, hoping those insoles go on sale around the holidays.
Looking forward to the next time she’s on. Congrats on an awesome video. 🤘🏼
Thank you so much for what you do. Your channel has helped me greatly. I was experiencing a lot of pain in my right foot for almost a year and I didn’t know why. It became so uncomfortable that I had to stop wearing heels. Then even flat shoes and sandals were bothering me. I started to some research and I found out that I have bunions in both of my feet, but it is more severe on the right side. I found your channel and I started doing the exercises you suggested. Also, I bought some toe correctors and my first pair of barefoot sneakers are on their way. This interview gave so much insight and it helped figure out my next step. I need the help of a podiatrist to continue my health journey.
So until I get my naboso insoles, should I take out the default insole that adidas puts in ultra boosts?
I don’t think it’s necessary. Once you get your Naboso insoles, just swap them out then....
Please do reply with your feedback once you have tested them out :)
Very interested in learning exercises for the foot with the bunion that leans inwards because right now I am experiencing terrible pain and inflammation of my left foot. Insoles have helped but could you show us the exercises that can help with this problem.
I have a moderate and painful bunion in my left foot from baseball pitching and wrestling .. should I get silicone spreaders ?
I run outside on concrete/ road. I wear Altra sneakers with lowest/least amount of cushion. Looking to change to barefoot shoes now that I’m wearing the toe spacers. Where is the best surface to run? What would you recommend?
Hey man. I Saw your vid on bare food running. Im a guy trying to get into sprinting and wonder if most of the benefits also aply and if you would recommend doing some barefoot running sessions
All out sprinting is naturally a fore- to midfoot strike regardless of shoes due to the speed
Oh my gosh, I love her! So good at explaining. I've got a lax flat foot.
Thanks for the help!
I'm late to this but just wanted to thank you - a superbly made programme, interview and visuals are really excellent, and of course the content too
Hello, I want to ask you something. My feet are flat. I want to ask you for help. What kind of shoes should I wear?
Check out this video we did on flat feet, it may help answer your question: czcams.com/video/HXlKVVoVnpU/video.html
Great information...I am transitioning into minimalist shoes and barefoot working out. It’s painful at first correcting the atrophy but I do see some results in my posture and while I am sore I am not in sharp pains so much as I progress
I have another hypothesis. Your feet will act how your pelvis, femur and spine is shaped. We know that the pelvis and femur, it’s femoral head and acetabulum is like a fingerprint. Add the different types of spinal curvature you have the ingredients how your feet will operate throughout the gait cycle. Feet are a result of the above the ankle genetic blue prints. Femoral anteversion has a different gait cycle with the feet compared to a retroverted femur. Shallow vs deep acetabulum, long vs short femoral necks, how your lower spine is shaped…and so on. Sure habitual patterns play a role too. You should address how to diagnose a person with these components to address the foot issues. Just a thought.
Great interview
QUESTION: How can one feel these minimal dots through socks. I assume in walking/running shoes, socks are to be worn. No socks in closed shoes would be icky and stinky. Some Dr. Scholls's shoes have large DOT points insoles. Also, Asian counties have shoes that have dots too for Acupressure point activation. But, they are slip on sandals that are meant to be worn without socks.
Extremely profitable information! Both for day to day life, but also for practicing sports! Thanks a lot! 👍
Really glad you liked the interview! We plan on doing more like this soon 😁
Gold right here! thanks guys!
Glad you enjoyed the interview! Appreciate your support :)
Really insightful, thank you!
Thank you. And now I am totally obsessed with foot health.
I was born with hyper mobility in my hips and was put into braces until I was 6 months old. They brought my knees up. Looking at when I started walking my feet were overpronated. Father had high arches and mother had average. I’ve always been extremely flexible naturally including my thumb being pulled back to my arm. I grew up to have knee problems and small glutes. I learned to stay off my arches in my late 20s which helped widen my feet but if I’m not paying attention they fall back in. I can’t walk upstairs without overpronating. I learned a lot from watching this video.
Thanks, very interesting
Brilliant. Recently broke my ankle. Rehabbing now and after seeing this my physio makes so much more sense. Excellent information and very well presented.
The more comfortable and softer the shoe the weaker the foot muscles become is something I never heard of mentioned before. I’m fascinated by this. I guess you could say very soft and comfortable shoes are like turning your feet into couch potatoes. From now on I’m going to gradually switch over to minimalist footwear or none at all to improve my overall state of health.
i had thought just walking barefoot in my home on carpeted floor would be fine but doing that an hour a day without previous transitional or reset that they talked about was a very painful learning curve.
Fascinating. Such good information. Thanks for the product links 😉
How would someone who needs to wear protective shoes like boots for military. What would be the options for that person to be able to keep healthy feet besides daily training whenever possible.
Your graphics rock! Great interview with Dr. Emily! Thank you
Liked and subscribed. Thanks from Chicago
Excellent.
By the way - your interviewing technique is top notch!
that controversy was so weird about hurting people... after wearing almost no shoes for 1.5 years during covid, i can tell you that i can't even wear normal shoes anymore. The ones that are hurting people aren't the barefoot shoes, the ones that are hurting you when swapping to those is the effects of wearing the bad shoes for such a long time. Edit: just so i'm sure everyone understands, i have been wearing normal shoes for my whole life so 30+ years and had a lot of issues with my toe nails, toes, and everything else, those are gone now since the shoes no longer press on my toes and my foot basically has a different shape :) , my calves are now big and strong.
I wish I had seen this last year as I just moved away from her town a month ago. I could have used her help. lol Thanks for this video.
I am impressed by the interview I nd my san have the same problems so helpass
This explains why I'm so flexible and have flat feet. Interesting.
I really like all this very, very interesting information and thank you so much for sharing it on youtube . I love the focus on strength, funktionality, sensuality and how to optimize human movement. 🧡🌷- only one little thing I would prefer to see someone showing what you try to explain in words and your hands e.g. The best way of squatting and what you mean when saying screwing the feet in and out of the gound - please demonstrate or let somebody demonstrTe if possible and I will love to see a video with your sensuel and strengthening flot exercises - and find optimal shoes
Na boso actually means barefoot (im just random Slavic language speaker)
Very interesting and clever on their part! Thanks so much for sharing this info with us 🙏😁
thanks for sharing. when people can not walk hardly anymore or age, they will change their point of view the feet to core is, and just how important it is. ( or should have been... lol ) I speak from experience. I am finding right nutrition every other day you do stretches and such is just as important with such. yea i have damage in pelvis too with high arches. so makes sense, although i have much of flat foot signs too with high arches. have high arches but symptoms seem to be like part flatfooted. so who knows. wish i was closer to her. at least i have apt with one close soon.
So lay people, like me, had to look up 'orthetics' (not sure if I heard it correctly). It would be really helpful if you gave the spelling or even better an explanation of words you are using that are not part of everyday parlance. I haven't looked up that word yet and I'm having to guess based on how you guys said it.
😂😂
Orthotics: the branch of medicine that deals with the provision and use of artificial devices such as splints and braces.
In the context of this podcast: arch support
23:29 she defines them as “artificial arch support..” There are also printed links and images with the word “orthotics” spelled out so you can delve further.
Awesome interview. Great content! I have been using minimalist shoes since 2009. I run, walk and workout in 5Fingers, Xeros and Vivo depending on terrain.
The Naboso insoles sound like the next step to enhance minimalist shoes.
How can I use Naboso insole with 5Fingers Vibram shoes?
Do I need to cut the insoles to fit each toe area?
Yes, Naboso is definitely the next step to enhancing our barefoot game 😀
To be honest, I have no idea how they would work with 5fingers. Personally, I would be reluctant to cut them to fit the toes of 5F. However, I think this is a valid question to ask their customer support.
Please do reply here once you get an answer... Would be very interesting to hear their reply.
What do you use for cement?
Most excellent. I can't wait to read her book. Thank you.
This video was so helpful. I feel that regular people and even some medical professionals are not aware of this information, let alone explain it. We are taught to think that flat feet are an inherited defect to be addressed with temporary solutions such as orthotics, and not that there are muscular and structural conditions that may cause and maintain them.
Dr. Splichal notes a type of flat foot which she calls "pancake feet" and mentions that it has a link to genetics and found in certain demographics. I would like to know more about this type of flat foot; what its causes, treatments and conditions might be compared to the other and more common types. And what may be the best approach to strengthening and regaining form, function of the foot with this type.
Thank you!
Fantastic guest! night and day compared to Peter Francis! Dr Splichal really shows professionalism and passion on the topics discussed, she is engaging, didactic and specific on how to solve gait issues...the conversation was really going forward and being really interesting! unlike with that other guest, after each question there were no useful answers and you were really trying to reach conclusions...
How about the ones are born with flat fee?
15:50. Pay attention
I want to know if the information provided takes into consideration concrete floors and feet aged over 70 years. Please specifically address these two. Many people walk on floors in factories, hospitals, side walks , and more and more even gymnasiums another source of injury metal stairs in buildings, subways, , etc. what to do -shoes need medium cushioning. PS I grew up with leather shoes.
Haha "na boso" literally means "barefoot" in polish language 😉 I'm from Poland and just discovered your channel 👍🏻 cheers
I like her view on insoles. I didn't tell my podiatrist that I'm not wearing them all the time. I wear them if Im getting toe cramps. Toe cramps = my muscles need more recovery time. One foot has been corrected and is 8 mos post surgery but it's the unaltered foot getting cramps. Trying to strengthen 1 and relax the fashia in the other. I only wear shoes at work and while lifting weights, just in case I drop them. I do all other training in my socks or barefoot or climbing shoes that are soft. I'm not a runner but I like hiking. Hiking boots give blisters so I am looking to find hiking barefoot shoes. Luckily I can barefoot hike near home on a trail that is loose sand, packed sand, grass, pine needles, smooth small rocks, and water. But if I go to the mountains I need shoes for not slipping and because I'm not used to rocks and inclines.
Don’t ever stop talking about feet!😊
Not sure why mine developed. My mum and her sisters had them. Didn’t wear shoes 24/7 and mum always bought good shoes for us. I have a massive one on my left foot. Mine appeared at 12 yrs old.
My grandson has autism. Do they make make these types of shoes for preteens? Size 4 us. Also, which video talks about your insoles that mimic being barefoot? Thx very interesting and informative. I have a large bunion on my right foot. I am not eligible for surgery. Thx. A New subscriber
It's great that people put very encouraging comments in the chat; however, sometimes there is room for improvement. As I mentioned below, some words that are not everyday words might need to be clarified especially if listeners all come from different countries. If someone speaks English from England they might need clarity on a word pronounced by someone with a different accent.
😂
Feet are most important!
So thank you!
Gorgeous Dr. Emily
My little toes go under the rest of my foot. What’s up with that?
The things is that you can also achive glute and abs connection with flat feet
20:00 very hood to know 29:00
15:38 I have pancake foot. 🤣
22:00
Gravity is bringing me down!
28:13
PLEASE PUT THE SUBTITLES !!
You should be able to read the English subtitles.... just tap the ‘cc’ button on the top right of the mobile app.
🏆
Vivobarefoot footwear - zero drop & anatomically-correct toe box. Unfortunately, they are not re-soleable.
Look into “Revivo.” This is where they refurbish Vivobarefoot shoes.
To any employers who "require" high heels or any dress shoes: just let people be, please- quit calling so much about looks and let people wear what is best for them. End this stupid game of dress-up. It's childish and archaic.
SubhanAllah
Hey?
This is just a long interview to end as a marketing ploy
I DONT UNDERSTAND WHY YOU COVER THE TOPIC OF FLAT FEET AND YOU DIDNT GAVE INSTRACTION FOR HIGH ARCH, I WANT TO KNOW WHAT TYPE OF EXERCISE TO DO
its so unrealistic to do daily maintenance exercise for feet, imagine doing that for your whole body (feet, legs, hips, back, neck, etc...), showering, weight training, cardio, nutrition, brushing. thats a full time job. weekly seems more realistic.
Some good info, but she's got a terrible case of uptalk, jars like a heel strike.
World renoned?....As a podtrist for over 35, NONE of my associates EVER have heard of her...WORLD renowned EGO you mean....Ridiculous totally ridiculous
Yeah, “world renowned” might be a bit of an overstatement, however I have heard of her. I am not a podiatrist; I’m a dentist. I have not heard of every dentist on the internet as you have not heard of every podiatrist on the internet. For me and my searches on minimal footwear /bunions/Moton’s Toe, etc…her name comes up A LOT. So maybe that’s what they mean: the internet is, afterall, the “World Wide Web.” Her name comes up a lot on the WWW, therefore “world renowned,” lol.
Lol. As a podiatrist I would think your comment would be related to the actual advice and rather your knowledge and experience shows this information to be true and correct. Rather you or your colleagues know of this specific podiatrist is irrelevant, rather the advice she gives is correct and beneficial is. Maybe check your own ego?