Move Daily Health Podcast Episode 015: Barefoot Strong with Dr. Emily Splichal

Dr Emily Splichal Barefoot Strong

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, NY with a specialty in sports medicine, functional medicine and regenerative medicine (www.dremilysplichal.com). Dr Splichal takes great pride in approaching all patients through a functional approach with the integration of systemic function, diet, vitamin supplementation and corrective exercise.

Dr Splichal is actively involved in barefoot training research and barefoot education as it relates to athletic performance, injury prevention and movement longevity. Dr Splichal has presented her research and barefoot education both nationally and internationally, with her Barefoot Training Specialist® Program in over 35 countries worldwide and translated into 12 languages.

Due to her unique background Dr Splichal is able to serve as a consultant and expert for some of the top fitness, footwear and orthotic companies including Aetrex Worldwide, Bunion Bootie, Crunch Fitness, Lissom Footwear, NIKE Innovations, PowerPlate USA, RAD Roller and Trigger Point Performance Therapy.

Degrees/Certifications: Doctor of Podiatric Medicine (DPM), Master’s Human Movement (MS), NASM-CES, NASM-PES, NSCA-CPT

Connect with Dr. Emily:

Website: Dr. Emily Splichal DPM

Instagram: Dr. Emily Splichal

Facebook: Dr. Emily Spichal DPM

Website: Naboso Technology

Instagram: Naboso Technology

Facebook: Naboso Technology

Website: EBFA Global

Instagram: EBFA Global

Facebook: EBFA Global

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Thank you and stay tuned for the next episode, dropping on the 1st and 15th of each month!