March 09, 2012, by Erik Moen

Pros and Cons of Barefoot Running

Tips from Susie Roley PT – Corpore Sano Physical Therapy

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.

February 04, 2012, by Erik Moen

Achilles Tendinitis Tips From the Pro

Susies Roley PT, DPT of Corpore Sano has some tips on preventing achilles tendinitis.

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!

April 15, 2011, by Erik Moen

New Physical Therapist at Corpore Sano PT

Susie Roley PT, DPT has joined Erik and Kari at Corpore Sano Physical Therapy in Kenmore!

Susie brings a wealth of expertise in running and running gait evaluation.

Susie Roley PT, DPT- Susie has been running competitively since 1996 and currently participates in road races in the Seattle area. She also has coached high school cross country and track for two years. For six years Susie has worked at Super Jock N’ Jill analyzing client’s walking and running gait for optimum performance. Susie has 20 years of dance experience from Pacific Northwest Ballet, Turning Pointe Dance Center, and Scripps College where she earned a minor in Dance. Her background in gait analysis, coaching, running and dance have given her great tools to help rehabilitate you back to your sport effectively and efficiently. Susie received her Bachelor of Arts in Human Biology from Pitzer College, and her Doctorate of Physical Therapy from Western University of Health Sciences. In addition to running and dancing, Susie enjoys cycling, and hiking.