Pros for barefoot running include enhanced proprioception which means, improved sensation of the foot and ankle and awareness of the foot and ankle in space. Other positives include improved foot and ankle strength and stability for joints above. With barefoot running you have a more efficient stride due to landing and leaving on the forefoot. Also, barefoot running decreases risk of injury due to locking up joints which decreases movement and decreases stress on the knees.

Cons for barefoot running consist of increased risk for injuries: Plantar Fasciitis, Achilles Tendonitis, Stress Fractures, Bunions, Neuromas, Low Back Pain. Barefoot running also increases risk of blisters and puncturing of skin to bottom of feet. Another con is that barefoot running shoes only last 100-300 miles versus neutral to moderate support shoes last 500-600 miles.

Kari Studley PT is working with our local HS mountain bike team. March starts their first practices!

Achilles Tendonitis Risk Factors
Runners that have rigid feet and supinate
Run on the outsides of their feet from heel to toe)
Runners that are run more on mid-foot or forefoot
Puts more stress on calf and Achilles tendon
Improper running shoes (old or new)
Weak foot/ ankle

How to Prevent Achilles Tendonitis?
Receive professional running gait analysis
Purchase supportive running shoes
Strengthen foot/ankle
Use resistive bands in sitting.
Pump ankle forwards, backwards, to the inside and to the outside
(3 sets of 20 reps)
Heel raises and toe raises in standing with toes facing forwards, outwards, and inwards
(3 sets of 10-15 reps)
Single leg balance on couch cushion or foam
(60 seconds on each leg x 4 reps)
Stretch
Calf stretching, with knee straight and bent (30 seconds x 4 reps each position)
Use massager on calf (Tiger Tail, The Stick,Tennis Ball,Massage ball)
Ice massage
5-7 minutes per episode right after activity

KEY!!! Listen to your body!!!!
Take rest day, cross-train, variety each day: distance, pace, surfaces!

http://www.bothell-reporter.com/sports/138089993.html

• Proper running shoes: Running gait analysis before you start training
• Strengthen arch and foot: Such as arch curls, heel and toe walking.
• Stretch your calf (gastroc/soleus complex): 30 seconds x 4 reps 2-3 times a day
• Stretch your plantar fascia: Tennis or hard rubber ball massage (3-5 minutes a day)
• Ice massage with water bottle (5 – 7 minutes after run)
• Variety is KEY!: Surface, pace, distance, cross- train, rest days
• KEY: Listen to your body!!!! Do not run through pain

Further questions? Call Susie at Corpore Sano PT in Kenmore, WA!

As of 6am, there is crunchy snow/ice on the side streets. Kenmore is sanding streets.

Best way in to Corpore Sano this week will be 522 to 68th/Juanita and then west on 175th. That is the flattest way in to the office and reasonable as of 5:30am. Just use caution/best judgement.

We are still open for business!

http://www.cxmagazine.com/cyclocross-national-championships-2012-single-speed-women-madison

We have begun to re-build the www.BikePT.com website. This includes new logo and will include a new section for the public/consumer. All bicycles and bicycle function to be found here! BikePT will be a website for your definitive source of information regarding bikes and human function on a bicycle.

Congratulations to Kari Studley who was nominated and then earned Washington State’s High School Mountain Bike League “Coach of the Year” in its inaugural season. This is a great honor for Kari as she spent a considerable amount of time and coaching expertise with these athletes. Kari will receive her award at the NICA annual conference in January.