Healthy Runner Podcast 116. How to Activate, Strengthen, and Recover from Running with Dr. Emily Splichal
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Mar 24, 2022 
Dr. Emily Splichal, a Podiatrist and Human Movement Specialist who founded Naboso Technology, dives into the critical link between foot stability and overall running performance. She discusses sensory stimulation's role in reducing foot pain, effective strategies for preventing bunions, and the benefits of toe spacers. The conversation also covers essential exercises for foot muscle activation, gadgets that enhance awareness during runs, and the transition towards barefoot running. If you're a runner, this insight into foot care could change your game!
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Three Pillars of Foot Function
- Foot function relies on three pillars: mobility, sensory stimulation, and strength.
- Rapid, integrated foot stability with core and breath is key for running efficiency.
Short Foot Exercise Progression
- Use short foot exercises during warm-up by consciously contracting the foot with core and exhaling.
- Integrate foot activation into larger movements and progress to rapid contractions for function.
Make Foot Activation Automatic
- Practice conscious foot activation repeatedly until it becomes subconscious and reflexive.
- Running foot contractions happen too fast to think about consciously; train with single-leg exercises.