A majority of my podiatry practice is built around treating athletes and chronic athletic injuries.   From professional dancers to marathon runners all athletes – regardless of sport or art – require the same thing – rapid stabilization for optimal loading and energy transfer.  

Why is rapid stabilization so important? 

During dynamic movement such as walking, running or jumping the ability to rapidly load and unload impact forces requires a baseline of stabilization.   With a rate of impact forces coming in at < 50 ms during walking and < 20 ms during running it is no wonder the rate of stabilization must be fast!

To put this a little bit more in perspective.   Our fast twitch muscle fibers don’t reach their  peak contraction till about 50 – 70ms.   So if impact is coming in at rate < 20 ms during running and your hip / knee / ankle and foot are not already stable before you strike the ground – it is too late!     It physiologically is not possible to react to impact and stabilize fast enough.

A client or athlete who is reacting to impact forces will often present with ITB syndrome, runner’s knee, peroneal tendinitis, stress fractures, shin splints – and that’s just naming a few!

Considering Time to Stabilization (TTS)

In my workshops I often say that “we are only as strong as we are stable” or that “stability is the foundation through which strength, force and energy is generated or transferred”.

The precision, accuracy and anticipation of stabilization must be so well programmed into the nervous system that peak stability is happening before contact with the ground.   This is referred to pre-activation and is associated with a faster TTS.

The opposite of pre-activation stabilization is reactive stabilization and is how many – if not most – of my patients or people in general are moving.   When we think of the rate of neuromuscular coordination even a small delay (think milliseconds) will result in tonic (exaggerated) muscle contractions, micro-instability and inefficient loading responses eventually leading to neuromuscular and connective tissue fatigue and injury.

So how can you improve client and athlete TTS?

1. Pre-activate base to center stabilization pathways aka foot to core sequencing

This is THE basis to EBFA Certifications Barefoot Training Specialist and BarefootRx.   With our feet as our base the activation and engagement of our feet to the ground is key to center or core stabilization.    Fascially the feet and core are connected through the Deep Front Line and must be integrated and sequenced as part of a proper warm-up or movement prep.

To learn more about foot to core sequencing please view HERE

2. Consider surface science to optimize foot feedback

All surfaces are designed differently with certain surfaces actually blocking and damping the critical proprioceptive input between foot and ground.    When we think of softer surfaces and mats research has shown a direct correlation between softer surfaces and delayed / prolonged loading responses.

Harder surfaces.  Surfaces that allow the transmission of vibration.  And surfaces with textures allow more accurate and precise proprioceptive input.   Thus led to the innovation of Naboso Technology by EBFA Founder Dr Emily Splichal

Ideally if Step 1 – pre-activation of our stabilization pathway could be done on a Naboso surface this would be ideal.    More information can be found at www.nabosotechnology.com

3. Footwear to allows optimal feedback and foot function

If follow Step 1 & 2  and activate the neuromuscular system barefoot and from the ground up we then want to ensure this carries over as soon as we put on our shoes and begin our sport or activity.

Imagine if you activate the proper neuro pathways but then put your client into a thick cushioned shoe.  This essentially shuts off and defeats the purpose of Step 1 & 2.   We need to ensure a proper shoe is worn to allow this carry over into sport.    So think flexible, minimal cushioning. possible textured insoles (check out Naboso Insoles launching Spring 2017)

Additional ways to begin to train pre-activation training and shortening the TTS is covered in our EBFA Certifications.    From the ground up landing techniques, foot to core sequencing, single leg decelerations + more are critical to injury prevention and optimal performance.

To learn more about EBFAs Certifications and workshops coming up near you please visit www.ebfafitness.com     Our workshops can be found in over 30 countries and taught in over 12 languages.

Isn’t it time for your clients and athletes to become BAREFOOT STRONG!

Whether we consciously realize it or not we all want to move better, feel stronger and stay pain-free.   We all seek the ability to do the activities we love – whether that be going for a long walk with a loved one or competing in an obstacle race.

It is my mission to help professionals and patients alike achieve what I call movement longevity by better understanding the concepts of movement efficiency and local reflexive stabilization.

What does it mean to be efficient?

To be efficient means to effectively use energy.   When we think about bipedal locomotion the energy that we need to get from Point A to Point B is found from the ground we walk on.

Bipedal locomotion or walking is considered a series of falls with each foot contact (foot fall) providing the energy needed to take the successive step.   As our foot contacts the ground we are encountering 1 – 1.5x our body weight in impact forces. These impact forces are converted from potential energy to elastic energy, providing a recoil effect to bring the swing leg forward.

When we look at the force peak curve of a walking gait cycle what’s quite fascinating and perhaps under appreciated is that even though our body brings in 1 – 1.5x our body weight in energy (heel contact) we actually release 2 – 2.5x our body weight when we push off (forefoot propulsion)!

What this means is that our body is somehow is able to double the energy that it is provided with!   How is this possible?   And why is this even important?

Understanding Fascial Elasticity

The concept I described above is referred to as the catapult effect and truly is the meaning of movement efficiency.   To move efficiently does not meant to just take in energy and release it with little loss of energy.   It actually means to take in energy and double it!

This ability to double potential energy allows a basketball player to slam-dunk a ball or a triple jump jump 50+ feet.  This catapult effect lies within our connective tissue – namely our myofascia.

To effectively understand the catapult effect and the oading response during bipedal locomotion one must first understand what’s referred to as the Muscle Tuning Theory .   This theory was researched and developed by Dr Benno Nigg out of the University of Calgary Canada.

What the Muscle Tuning Theory demonstrates is that in order to effectively damp the impact forces encountered during initial contact we must have sufficient foot and ankle stiffness.   We must contact the ground with enough foot and ankle isometric contractions to allow the rapid loading of impact forces (potential energy) into our connective tissue.

Because our foot and ankle muscles are firing isometrically during the loading response what actually allows the joint movements of deceleration (ankle dorsiflexion, STJ eversion, tibial internal rotation) is the elasticity of our connective tissue (fascia / tendons).

This fascial loading is dependent on the degree of elasticity or rubber band effect in our connective tissue.   However simply having fascial elasticity is not enough.  In order to effectively load our fascia with potential energy we must first achieve sufficient fascial tension.

Fascial Tension = Stability

If I were to say that to have fascial elasticity we must first have fascial tension – this may seem contradictory.   How can our fascia be both elastic and stiff at the same time!

What if I were to word it another way.   In order to effectively load impact forces (potential energy) we must be STABLE!   Let me take it even further with this statement – Stability is the foundation through which power, force and resistance is generated.

In other words to move efficiently and transfer energy we must have sufficient stability.   In the words of Dr Perry Nickelston I think that deserves a BOOM!

This above statement is what I try to achieve in all of my patients.   To help my patients become pain-free I know I must teach them to achieve proper stability.   But not only do we need proper stability – we need deep joint stability.   And not only do we need deep joint stability – we need fast deep joint stability.

This is what I refer to as Local Reflexive Stabilization.   Local – referring to our local stabilizing muscles and reflexive meaning fast or subconscious.

Understanding Local Reflexive Stabilization 

The concept of local vs. global stabilizers was first introduced by Dr Vladamir Janda and then later expanded upon by Shirley Sahrmann.

The  following image demonstrates some of the biggest differences between local and global stabilizers.   What’s fascinating is that when we consider the Deep Front Fascial Line we can see it is formed by all the local stabilizers.   The foundational concept in EBFA’s Barefoot Training Specialist Certification is to train stiffness and reflexive sequencing between the foot and core.

By intelligently tapping into our local stabilization system we will find ourselves with enhanced stability – and therefore better be able to load impact forces during dynamic movements.

Because it is so easy to slide out of local stabilization and into global stabilization the below 3 exercises should be used as a daily reset or activation for the local reflexive stabilization needed for bipedal locomotion.

3 Way to Enhance Local Reflexive Stabilization

Step 1 – Diaphragmatic Breathing

Step 2 – End Range Expiration (with pelvic floor activation if possible)

Step 3 – Diaphragmatic Breathing / End Range Expiration & Short Foot

To learn more about EBFA’s education and our Barefoot Training Specialist Certification please visit http://www.ebfafitness.com

As always – stay #barefootstrong!

Dr Emily 

When we walk, run, jump or do any dynamic movement there is a fascinating interaction that occurs between the body and the ground.  This interaction may only take a mere milliseconds but it provides the energy source needed for efficient human movement.

Upon ground contact the body encounters impacts forces which are detected by the plantar foot (and sometimes palmar hand) and quickly converted into potential energy.

What happens next is critical to how effectively you take your next step.  Even before your foot contacts the ground the nervous system is preparing for impact.  This preparation is achieved through what’s called stiffness.

Stiffness is a requirement for movement efficiency

The stiffer your foot & ankle are upon contact the quicker you will be able to load and
unload the potential energy contained within these impact forces.   In fact research has shown that it is foot and ankle stiffness that actually translates to running speed.   A 2002 study by Brett et al. found that sprinters who could generate the greatest stiffness had the fastest acceleration.

So how do we create this stiffness needed upon foot contact?

The answer lies within the integrated relationship between our muscles and fascia.

Myofascial Tensioning = Stiffness

All of our muscles contain a deep interconnected myofascial web that is continuous with the surrounding tendons and ligaments.  This myofascial web runs from around the muscle as a whole (epimysium) to around the muscle fascicles (perimysium) and finally around the individual muscle fibers (endomysium).

Each of these individual facial layers have muscle fibers inserting onto them making their relationship dynamic – as well as one that is necessary for movement efficiency.

The way our body creates stiffness is through isometric contractions.  Isometric contracts create tension through this myofascial web – especially through the perimysium.    Why the perimysium is important to stiffness and energy transfer is that studies have shown that it is this layer of facia that contains the highest concentration of myofibroblasts.  Myofibroblasts are the cells that contain the contractile potential for elastic energy transfer.

This process of isometric contraction leading to fascial tension is what Dr Nigg refers to as the Muscle Tuning Theory and what EBFA refers to as fascial tensioning.

Fascial Training Beyond Foam Rolling

The health and fitness industries have done a great job at bringing myofascial or trigger point release to the forefront however we cannot stop there.   Our fascia requires attention beyond simply foam rolling.

To achieve optimal movement efficiency our fascia needs to be trained to create tension or stiffness – a stiffness that must actually be pre-activated before our foot contacts the ground.   In addition our fascia needs to be elastic or have a rubber band effect to it.   This can be trained through rhythmic movements such as tai chi, gyrotonics or many of the exercises we do in the BARE® Workout.

To explore the concept of fascial tensioning a little bit more please check out the video HERE

I also encourage you to check out EBFA’s Barefoot Training Specialist® Certification!

http://www.ebfafitness.com

Stay #barefootstrong!

Dr Emily

References:

Brett et al.   Leg strength and stiffness as ability factors in 100m sprint running, J Sports Med Phys Fitness. 42(3): 274 – 281. (2002)

Schliep, et al. Active fascial contractility, Structural Integration 2006

Upon haring the words “compartment pressure” – what comes to mind?

A majority of us may think of exertional compartment syndrome in runners or possibly compressive garments.

Today’s blog is going to explore how our body – particularly the foot and lower leg – uses compartment pressure to efficiently transfer forces. After researching the concepts I am about to discuss with you, my approach to overuse injuries and my Podiatry practice as a whole has changed!   It’s as if I look at injuries through a different lens.

Foundational Concepts

Before we delve deeper into the concept of compartment pressure, we must first review a few key points which lay the foundation to impact and movement efficiency.

I decided to do it in a step-wise fashion to make it easier to understand.

Step 1 – Encounter Impact Forces

With every step we take our body encounters impact forces ranging from 1 – 1.5x our body weight (walking) to 3 – 4x our body weight (running)

These impact forces are designed to provide the kinetic energy to walk, run, dance etc.

Step 2 – Perception of Impact Forces

Our body perceives these impact forces as vibrations – vibrations which are initially detected through the skin on the bottom of the foot.   All vibrations (like a tuning fork) is set to different frequencies with walking impact forces being 15 – 20 Hz)

Step 3 – Damp / Load Impact Forces

As impact forces enter the body our soft tissue (muscles) respond to stop or damp the entering vibrations by contracting isometrically.   The concept of loading through isometrics is a new concept so let me give you an analogy to better understand this.

If you imagine a tuning fork vibrating upon impact it will vibrate at a certain frequency. To stop the vibrating tuning fork one must either touch it or put it against something.   Putting pressure against the tuning fork is analogous to the isometric contractions of our lower leg upon impact.

Step 4 – Elastic Energy Stored in Fascia / Tendons

As the muscles contract isometrically the fascia and tendon fibers slide thus allowing the joint range of motion needed for ankle dorsiflexion and STJ eversion.   As the joints flex elastic energy is being stored in the fascia and tendons.

As we shift from late midstance to push-off the fascia and tendons release this stored energy swinging the leg forward into swing phase.

So where does compartment pressure come in?   And what even is a compartment?

A compartment is a group of muscles that are surrounded by a sleeve of fascia.  Muscles within a specific compartment are often innervated by the same nerve and supplied with the same artery.

In our lower leg we have 4 compartments:  anterior, lateral, superficial posterior and deep posterior.   In our foot we have 9 compartments!

As our muscles contract (especially isometrically) compartment pressure and stiffness begins to increase.  The degree of pressure or stiffness is dependent on the rate at which the muscle fibers contract as well as the number of fibers recruited.

How does this affect the loading response? 

Well all compartments respond to vibrations of different frequencies.  Walking impact force frequency is 15 – 20 Hz which is also the frequency at which the lower leg muscles contract.

The goal upon foot contact – regardless of the movement – is to match the stiffness in the compartments to that of the incoming impact forces.  Any delay in creating stiffness or compartment pressure can result in an increased risk of injury.

I’ve begun to look at overuse injuries – particularly running injuries – with this concept and a clear association exists between delayed or inadequate compartment pressure on foot contact.

How can you begin to apply this concept to prevent impact injuries? 

1.  Train the foot to detect impact forces faster and more accurately through barefoot training
2. Condition the lower leg and foot to better create stiffness and compartment pressure through barefoot landing techniques
3. Control training surfaces knowing that all surfaces vibrate differently with natural surfaces such as wood being the best
4. Utilize compression sleeves to assist in damping vibrations

To learn more about impact forces and preventing injuries please visit http://www.ebfafitness.com and check out one of our Certifications