©2017 Footjax Orthotics, Mount Royal University, Calgary,  403-440-6917   lee@footjax.com 

  • facebook
  • twitter

Featured Articles

Barefoot training toughens your feet up! 

  • Stronger muscles

  • stronger bones

  • tougher soft tissue

  • tougher skin.  

 

Barefoot training is for everybody!

  • For runners it helps create better shock moderating behaviors

  • For hikers it helps improve the foot’s ability to adhere to surface contours

  • For weak foot muscles it creates an incredible stimulus for growth

  • For the elderly it improves balance

  • For post injury rehabilitation it improves somatosensory feedback

 

Barefoot training is meant to create a “training stimulus.” This means that adding the appropriate volume and frequency of barefoot training will make your feet and legs stronger and more resilient.

The Hip Factor

 

Your hip joint and all the muscles controlling the hip are critical for all gait related movements. These muscles are the key to the “core” but also key to the power production required to perform at your best. At least 75% of your gym exercises should focus on strength, proprioception and kinesthetic awareness of these three muscles:

 
 

Gluteus Medius/Minimus

Psoas

Gluteus Maximus

There are multitudes of exercises to key on these muscles. Refer to the Strength page (coming soon) for a few examples, or consult a rehabilitation specialist.

 
 
 

Return To Run Protocol
Post Injury

 

Step 1:

Rest – Rehab – Cross train

 

Step 2:

Work up to 30 minutes of brisk walking – PAIN FREE

 

Step 3:

  • Day 1:

    • 14min walk – 2min run -14min walk

  • Day 2:

    • 12min walk – 2min run – 2min walk – 2min run -12min walk

  • Day 3:

    • 10w-2r-2w-2r-2w-2r-10w

  • Day 4:

    • 8w-2r-2w-2r-2w-2r-2w-2r-8w

  • Day 5:

    • 6w-2r-2w-2r-2w-2r-2w-2r-2w-2r-6w

  • Day 6:

    • 4w-2r-2w-2r-2w-2r-2w-2r-2w-2r-2w-2r-4w

  • Day 7:

    • 2run – 2walk for 30 minutes

*Days 1 – 4 can be done back to back
*Days 5 – 7 require a rest day between workouts
*If you stay symptom free step 3 (day 1-7) is a 10 day protocol!

 

Step 4:

Repeat Day 7 with increasing intensity (ie- faster) for 5 workouts, and 1 day rest between each workout.

 

*If you stay symptom free step 4 is a 10 day protocol

 

Note: This is a progressive protocol to strengthen your injured tissue.
If you want to maintain general fitness above and beyond this, you must cross train for it!!!
Bike, weights, swim, etc…

Re-program your run in the Gym
Warm up

  1. Barefoot run 2min. 
    Lunging lunges X 20
    Skipping – boxer style – 50 touch downs
    Pushups X10
    Bench step ups X30 (15 per leg)
    One foot shuffle – (30sec left 30sec right – fast shuffles)
     

  2. Barefoot run 2min.
    Clean and Jerk Olympic lift X10 (if form allows)
    Skipping – kick bum style – 50 touch downs per foot
    Bosu ball squats X10 slow and controlled
    Supine bridges with alternating leg lifts X20 (10each leg)
    Prone plank marching 30sec
    Clams X15 each leg
     

  3. Barefoot run 2min
    Tele Lunges X20
    Skipping – Boxer style – 50 touch downs
    Bicep curl – Shoulder press with free weights
    Theraband Karoke 2min OR Dynamic star side bridge
    (if possible min 5-10 reps each side)
    Sitting internal rotation X15 each leg
    Sitting external rotation X15 each leg
     

  4. Barefoot run 2min
    Squats machine X15
    Skipping – normal 2 foot landings – 50 touch downs
    Seated row X15
    Bench press X15
    Hip Adduction machine X 15
    Hip Abduction machine X15

  5. Barefoot run 2min 
    Leg press – incline – X15
    One foot shuffle (30sec left 30sec right – fast shuffles)
    Sitting internal rotation X15 each leg
    Sitting external rotation X15 each leg
    Prone external rotation X15 each leg
     

  6. Barefoot run 2min 
    Cool down – pool works well!

Skipping is an excellent way to running efficiency and helps to ward off injuries.

 

Try this skipping protocol with a 1:2 work to rest ratio between sets
And never skip two days in a row

  • Day 1:

    • 50 foot falls of normal skipping (two-foot landings)

  • Day 2:

    • 50 X 2 foot falls of normal skipping (two-foot landings)

  • Day 3:

    • 50 X 3 foot falls of normal skipping (two-foot landings)

  • Day 4:

    • 50 Normal

    • 68 Boxer style skipping (note: this takes 68 revolutions of the rope to make up 51 foot falls per foot) 

    • 50 Normal

  • Day 5:

    • 50 Normal

    • 68 Boxer style

    • 100 alternating steps kicking your bum (note: this takes 100 rope revolutions to make up 50 foot falls per foot)

  • Day 6:

    • 50 Normal

    • 68 Boxer style

    • 100 alternating steps kicking your bum

    • 50 Normal

  • Day 7:

    • 50 Normal

    • 68 Boxer style

    • 100 alternating steps kicking your bum

    • 68 Boxer style

    • 50 Normal

To see video examples of skipping styles reference:
Go to Dynamic Stability (coming soon)


*Progress by adding sets not reps
*make sure to use a good skipping rope