The Barefoot Therapist

03/09/2026

If only we had 🤔😉😸🐾
Science evolves ….and as we learn more about many of the common conditions that we see and treat, then the things that we do to help sometimes change.

Sometimes they are dismissed with good reason, sometimes they may remain valid treatment approaches, but under a new understanding and with a new narrative or framework.

However, often the baby gets thrown out with the bath water, and the pendulum swings too far from one side to the polar opposite.

Rather than simply changing the narrative or our understanding around certain things that we do, we completely dismiss them, we label them evil and we chastise any therapist who still uses or advocates for them (whatever the supporting narrative!).

A great example of this revolves around pain relief and symptom modification for plantar fasciopathy.

Many moons ago, as a young therapist (no comments please 🤭😁) in the industry one of our front-line approaches as a “fix” or “cure” for this common condition was to roll a frozen bottle as ice massage under the foot, or get patients to use some hard object like a ball to massage the painful area.

At the time we used phrases like “this will release the tissue”, “break down the scar tissue” because that’s what the science and our best intentions suggested was the mechanism of effect.

Fast forward a decade (or two!🤭) and our understanding of the condition has evolved.💡🤔

We understand a specific graded loading and strength programme coupled with some activity modification is the best approach to gain long term relief and a return to activity.

Allied to this I now hear therapists telling people NOT to rub a ball under the foot or use a frozen ice bottle for some massage.

Yet alongside the fundamental rehab that is needed and understood these days, why shouldn’t they use these old techniques if it helps relieve pain, settle symptoms and allows them to complete the required rehab with less aggravation?👌🤔

There is no reason people can't still do these things: its self-managed, cheap and has little to no negative effects if framed within the correct narrative and understanding of what it is, and more importantly isn’t doing.

Of course they shouldn’t be the primary care treatment choice, of course they shouldn’t be the sole👣 treatment choice, of course the outdated narrative of mechanism of effect shouldn’t be used.

But it’s absolutely still okay to do some of these adjuncts, and as therapists we shouldn’t be so lazy to just dismiss them categorically, because of the contempt we hold these concepts in based on old concepts and context or their misuse by some today.

I just tell them “ you now know what it does and you know what it doesn’t do, you also know the stuff we really need you to do...as long as that’s getting down than I’m absolutely good with you trying it if you think it will help”.👍

This doesn’t mean I give carte blanche approval for ANYTHING to be used, but there are so many self-help things for everyday injuries and conditions that are thrown out as the proverbial baby with the bath water without a second thought.

Even a "kiss it better", or put some "spit on it" can help 🐾👌💖

🐾💞🐾
👣👣👣 SydSnippets

02/09/2026

We all need a regular 'DOSE' 😊
✅ Dopamine
✅ Oxytocin
✅ Serotonin
✅ Endorphin

Challenge yourself to pick one from each to get your regular dose. Some call it happy, I like to think of it as feeling content....

#

01/09/2026

Worth a read 📚 Simple but effective foot strengthening movements and tips 👣👍

*Training The Foot Muscles*💪👌👏

I heard an interesting idea today on The Movement Movement podcast.

Steven was talking with a woman who was professional stunt woman turned Ninja Warrior Competitor.

She was talking about how former rock climbers have a huge advantage as Ninja Warrior athletes.

The way they have trained their grip strength for years or decades gives them a considerable advantage verses competitors who come from other backgrounds.

The other athletes can begin training their grip strength and gain some ground but its very difficult to catch up to the skill of former rock climbers.

This concept is applicable to our foot improvement journeys.

If we have not done much to work on our foot strength we will be at a disadvantage in the beginning.

But with time and consistent work on our feet we can vastly improve our feet and the muscles that support our movement.

Most of us aren’t seeking out “world class”. We just want to move good enough to handle whatever we choose to do in life without experiencing constant pain in our feet.

I can often tell when people are new to my page by the questions they ask.

“What exercises do I need to do to fix this nagging pain?”

And while that is a good question, often they want a quick fix, the magic pill, the easy solution.

There are not easy solutions that work.
There is no magic pill.
There is no perfect cure all exercise.

Start reading, keep reading, start trying the things I suggest, be patient, stick with it.

My testimonials never say “ I found this page and fixed my feet with this one thing you said to do and it only took me 2 weeks!”

MY testimonials almost always say something like this, “Ive been following you for 2 years now and trying a bunch of your advice and I’m really starting to notice a difference”.

Just like the rock climber who has been training grip strength for years and has a clear advantage, the person who works on themselves consistently will see noticeable improvements over the years.

Consistent long term progress over the years is what we want.

Wearing bad, foot deforming, unsupportive shoes for decades will not be undone in a week or two.

Your feet are weak, stiff and immobile and it will take some time for them to get moving and feeling better.

✅️-massage your foot with the spiky red ball
✅️-get some toe spreaders
✅️-walk barefoot
✅️-shake hands with your toes and wring out the mid foot while shaking hands
✅️-sit on the tops of your feet, ankle plantar flexion
✅️-stretch into end range dorsiflexion with the catchers stretch
✅️-practice your deep ATG squat, feet flat (use a wedge if easier initially)
✅️-stretch big toe dorsiflexion
✅️-move the toes into flexion and extension
✅️-get some minimalist shoes
✅️-jump daily in many different forms, running, jump rope, box jumps
✅️-work on hip extension daily
✅️-learn a deep lateral lunge
✅️-get a mobo board and a incline board
✅️-walk around the house barefoot while wearing several gel toe separators between each toe
✅️-practice getting up and down from the floor without using your hands
✅️-farmers walk, pick up something heavy and walk around
✅️-stand at a working desk with something under your forefoot
✅️-start running, if you already run, do some sprinting
✅️-walk backwards
✅️-short foot exercise

Thank you Healthy Feet Daily 🫶👣

Even walking on the beach barefoot gets easier , the more you do it.....🧜‍♀️🌊💪👌

31/08/2026

* HOT WEATHER TRAINING ALERT * 🔥😎🌞

Worth a read.....too hot to train? 🤔
Think again......
Any thoughts?
Feel free to comment 💬

Forget ice baths, elite athletes are all about heat these days. Here's a look at some of the ways they're deploying heat as a performance enhancer, altitude alternative, health booster.

Though ice baths have long been the torture of choice for serious athletes, there’s been a pronounced shift in the past few years. Heat is now hot🥵🔥. Athletes around the world have begun exploring the potential performance benefits of heat training for everything from marathoning to high-altitude mountaineering. Heat therapy is also gaining attention as a tool to fight heart disease and repair muscles. Maybe the sauna-loving Finns—who, in addition to topping the rankings in various year’s World Happiness Reports, have racked up more than 100 Olympic track and field medals—have been onto something all along.

Best head out for a run then......and let's not forget chucking a sauna in too 👣🥵👣🥵👣🥵👣
🤔

Click on the link below for more info ⤵️🔥
You can disagree with cookies etc and still read the content 🤓💪

https://www.outsideonline.com/2337621/heat-therapy-performance-research

30/08/2026

Sitting all day? Or maybe sitting more than usual? We all do it, whether due to work, or life choices ...... train 🚃 journeys, theatre 🎭and shows, talks, lectures, and simply watching the screen 📺🪑🚗🖥❓️

A nice simple exercise that takes 1 to 2 minutes of your time to break that pattern :-👌💪👏 (Why wouldn't you do it🤔😉).

✅️ release your back
✅️ hip flexor release
✅️ glute stretch and release

✅️tricep dips thrown in for a Billy bonus of maximising your time 💪👌👏

👌

Thank you Kate for the filming 🎬👌👏

One of our little run/workout sessions using our outdoor green gym 🏋️‍♀️ ✅️💚

Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

29/08/2026

Theres always some debate about what makes a proper runner, a simple question you can take to check your status.

Question 1: DO YOU RUN?

If you can answer “YES” to all the question above, you are indeed a proper runner 😊👣👣👣👣

Treadmill running counts too, especially in full fireman kit 🔥 (The only time you will catch me using one personally...however, no judgement, we all have choices, and different circumstances).

💕 UKrunchat 🏃‍♀️💪

28/08/2026

Standard advice says run less after 45. New research says do the opposite🏃‍♀️💪👌. Here is why 👇

A 2025 clinical study of women in perimenopause and postmenopause found a training change that outperformed extra mileage. Most running plans still miss it.

The survey finding that reframes the problem
The 187-athlete survey used a validated instrument called the Menopausal Rating Scale.

The dominant issue was not cardiovascular. It was disrupted sleep💤, hot flushes🥵, joint soreness😔, and mood swings😡😥 interfering with training consistency.
Consistency, not intensity, was the compromised variable.

Missing sessions is what makes performance drop, not one bad run.

Any training change that protects consistency is a bigger lever than any training change that adjusts pace.

Worth a read, it mentions creatine, and the how, why, and outcomes. 🏃‍♀️💪👌

A 2025 clinical study of women in perimenopause and postmenopause found a training change that outperformed extra mileage. Most running plans still miss it.

27/08/2026

🦵💞
You have a second heart – and it lives in your calves.

Your body has a hidden circulatory booster, and it’s located in your lower legs. It’s called the soleus muscle, and it acts like a “second heart,” pumping blood from your legs back up toward your chest. This helps your actual heart overcome gravity and keep circulation flowing.

But here’s the important part: this second heart only works when you move. ➡️➡️➡️➡️

If you sit or stand still for too long, blood can start to pool in your legs. Over time, this can lead to swelling, varicose veins, or even serious blood clots, according to experts at the Cleveland Clinic and Mayo Clinic.

The solution is simple: keep moving. A short walk every hour is enough to activate your calf pump. Even small actions like standing up, stretching, or doing toe raises can help. If you’re dealing with chronic swelling, elevating your legs or using compression socks can provide relief – but consistent movement is the real key.👌

Even more interesting? Some scientists are exploring how soleus-focused movements (like seated heel raises) can help regulate blood sugar and improve metabolism – meaning this second heart might have benefits beyond circulation.🤓

So whether you’re pacing the room or just lifting your heels at your desk, remember: you’re not just moving your legs – you’re keeping your second heart beating strong.💞🦵💪👌

26/08/2026

Sand or Pebbles....🤔👣

Sometimes walking on sand feels really good on our feet.

Take it easy on the sand, very easy.

Most of us don’t walk regularly on sand, we only do it when on holiday at the beach.

Sand provides a very unstable surface for the foot to push off.

This different surface causes stress on the foot in very different ways than a more firm surface.

The soft feeling can cause us to think we can walk or run for miles with no side effects.

It’s not bad or good it’s just different.

A Holiday is not the time to overdo a different surface and get an injury.

So enjoy the sand but take it easy so you have the best possible experience on the beach.

Also when in Eastbourne, we have boulders and pebbles as well as sand... another surface that shifts as we walk or run. As with anything, moderation is key....

⛱️🌊 🌊💙

25/08/2026

Brace for Impact - Thought for the day 👣

We love to overcomplicate 🤔👣

We get hooked on the orthotics, shots, pills, supportive shoes, diets, inflammation and the all important “NEVER WALK BAREFOOT”.

Sometimes you can find relief in all that stuff but for just a minute lets make it simple 👌

Brace for impact better. 👣💪👣

As the foot is swinging through the air getting ready to land in the gait cycle the muscles are pretty relaxed and not performing work.

As the foot lands on the ground all the muscles of the foot, leg and hip tense up and brace for impact.

When you look at all of these muscles they are using relatively little mobility and high isometric strength.

Isometric exercises are tightening (contractions) of a specific muscle or group of muscles. During isometric exercises, the muscle doesn't noticeably change length. The affected joint also doesn't move. Isometric exercises help maintain strength.

As the foot lands on the ground the foot splays and widens in several directions to absorb force.

As pronation occurs the heel is stretched away from the metatarsal heads.

This is the natural shock absorber force of the foot and lower leg.

Pronation is the perfect shock absorber mechanism which allows joints to last 100 years or more.

Without these shock absorber skills you can wear out a joint in just a few years.

Have you ever seen a power lifter with planter fasciitis? I have not. I’m sure it’s possible but they are working daily on the absolute isometric strength of their feet and legs. They are strong enough to keep the foot from stretching too far.

When the isometric strength of the foot and leg has low absolute strength the metatarsal heads stretch too far away from the heel, causing tearing of the plantar fascia tissue. This tearing is very painful. If you have ever had plantar fasciitis I don’t need to tell you how painful it is.

So how do we improve the absolute strength of your feet and legs?

There are lots of ways but one of the best is the farmers walk.

You just pick up a weight and carry it around for a while.

There are dozens of variations.

Here are a few that you can combine into your routine.

-Famers Walk Pick up two dumbbells or kettlebells and walk around.
-Suitcase Carry, pick up one weight only and walk around.
-Overhead Carry, grab a olympic plate or a dumbbell with two hands and hold it overhead while walking
-Trap Bar Carry Load up a trap bar with the appropriate weight and carry it. This exercise allows you to hold more weight than in two individual weights.
-Standing Farmers Hold Use any of the above combinations and just stand for an allowed period if time. Slowly increase the time holding the weight.
-One Leg Farmers Hold, use any of the above combinations and balance on one leg.
-Weighted Vest Hold or walk Use any of the above exercises or variations while also using a weighted vest
-Ankle Weight Hold or Walk Use any of the above exercises or variations while also using ankle weights
-Wrist Weight Hold or Walk Use any of the above exercises or variations while also using wrist weights

There are many more but these will get you started and provide years worth of combinations to improve your absolute strength.

Other benefits of Farmers Walks are they also strengthen your grip and core.

Maintained or improved grip strength is closely linked to all cause mortality so you will not only move better now, you also might just live longer. 🫶👌💪

Stronger muscles keep your feet from literally tearing apart.

They allow you to stop the foot splay at the right time. The muscles literally hold the foot together.