The Barefoot Therapist

16/09/2025

Wrist Stretch? 🤔👌💪👋🫲👏

When’s the last time you stretched your wrists like this? 😧

Often overlooked but super simple to add! Can even do it while walking 😎



Thanks Tom Morrison 👌👋🫲👏

15/09/2025

Neck pain? 😬💥😔🥴
Simples, yet so effective! 👌👏

14/09/2025

*Training Session* 💞💯%

Some really useful concepts and shorter sessions for your ultra running👏👏👏
Worth a read. I've done them for years as part of my own training, great that James has pulled them together.
Oh...another tip, always aim for trig points, whether it's for hill reps, or a long slow steady climb, the view is worth the effort! 🙏💚👣



Click on the link to read more ⤵️ https://www.jamesrunsfar.com/blog/shorter-training-sessions-for-ultra-runners

13/09/2025

Knee pain? 😬🥴😪🦵💥

Differential diagnosis in Anterior Knee Pain.

Pain locations are approximate and will vary!

Consider history, aggravating and easing factors and objective tests in your diagnosis alongside symptom location and behaviour.

This is why being a Sports Therapist isn't always easy to establish the source rather than the symptom of pain. 🤔🤓

🤔 💪🫶

Thanks RunningPhysio for the info graphics. 👍 👌👏

13/09/2025

* WISDOM ALERT *
On the other side of fear is everything you’ve ever wanted. So go make that phone call. Go meet that person. Go apply for that position. Go take that trip. Go enroll for that class. Because in the end, it’s better to take that leap of faith than to sink in the regret! Words, actions and sentiments we all know, sometimes it's good to be reminded 🙏👏💪
Includes that first run after injury, that first hop back on the bike after a road crash, first step into a relationship, and never forget that desire to change and grow as a person...👣🚴‍♀️🙏💞

12/09/2025

* TRAINING SESSION ALERT *
? Not sure what session to do, and YOU need a training session.....HERE IT IS !! Nb it also makes a pretty graph, one we all like where it drops rather than keeps peaking...🙏👣📉

*TRAINING SESSION ALERT*
HILL REPS 👣🏔 and a cheeky sea dip afterwards when you live within a 3 minute run home from the sea 🙏😁💪

A 'nice' 😉 endurance session....
✅ 10 min run warm up to start (up hill if you are tough😉)
✅ Run 3 minutes up the hill, jog recovery down × 5
✅ Run 90 seconds up the hill, jog recovery down x 5
✅ Run 45 seconds up the hill, jog recovery down x5
✅ 10 min run cool down
A great session, the recovery sessions get shorter, and you mentally feel stronger with the reduction of hill climb 💪👍

Benefits :
✅ Not only does it give you a change within your training but it also adds a new dynamic element if you feel your running is going stale.

✅ Running hills can be an intense workout that really gives you a fresh new wind and an adrenaline rush.

✅ This has a lot to do though with the form you use when you run up hill. Using proper form will make it not only feel easier but it will actually BE easier!


UKrunchat Beachy Head Marathon & 10k TCS London Marathon

11/09/2025

*Balance*

How good is your balance? 🤔

➡️ Test it now for fun...stand on 1 leg for 15 secs, then try again with your eyes closed. Any difference = a proprioceptive deficit and needs improving.

Give it a try folks.
You need to switch on/stimulate those sensory nerves. It's like expecting the lights to come on with out flicking the switch!

Which phase of the human gait cycle do you think is most important in injury PREVENTION?🤔
1. Loading Phase / Ground Contact
2. Propulsion (push off)
3. Recovery (flight)

Generally if you LAND badly with poor balance and weak muscles it's all going to go haywire! You'll end up booking to see ME! 🤓😬

👣🏃‍♀️  UKrunchat RunWednesdays

Feel free to post thoughts or ideas here for others to share......

10/09/2025

Some nice stretches...obviously slower than the video indicates 👍😉😁
Maybe keep the sound off, just saying...🤭😁🙉

10/09/2025

09/09/2025

Osteoporosis and Prunes! 🦴🦷🦴🤔💪💥
(I know what most folk think of about when we mention prunes...however, there are even more benefits than you imagined! 😉 👌💪🦴👏)

Both dried and fresh prunes (dried plums) can be good for bone health due to their rich content of vitamins and minerals that support bone strength, and they may be beneficial for preventing bone loss associated with osteoporosis. Studies show that prunes contain beneficial compounds, such as vitamin K, potassium, and polyphenols, which can help improve bone mineral density and strength.

How Prunes Help Bone Health🤔💪🦴🦷

Rich in Bone-Beneficial Nutrients:✅️
Prunes are a good source of vitamin K, potassium, magnesium, and boron, all of which play a role in bone metabolism and maintenance.

Anti-Inflammatory Properties:✅️
Prunes contain polyphenols and antioxidants that have anti-inflammatory effects. Inflammation can contribute to bone breakdown, so reducing it can help preserve bone health.

Support Bone Formation and Prevent Resorption:✅️
Preclinical and clinical studies suggest that prunes can promote bone formation and inhibit bone resorption (bone loss).

Preserve Bone Mineral Density (BMD):✅️
Studies in postmenopausal women have shown that consuming prunes can help preserve bone mineral density in the spine and hips.

Improve Bone Biomarkers:✅️
Prune consumption can increase serum concentrations of bone-specific alkaline phosphatase (BSAP), a marker of bone formation.

Ways to Incorporate Prunes into Your Diet
As a Snack:😋
Enjoy a few prunes on their own as a healthy snack.
Add to Meals:😋
Incorporate prunes into your breakfast by adding them to oatmeal or cereal.
Incorporate into Recipes:😋
Combine prunes with nuts and other dried fruits, or add them to baked goods.
Prune Juice:😋
Prune juice can also be a way to benefit from the fruit's properties, though whole prunes offer additional fiber. 💪

Important Considerations🤔👌
Consistency:👏💪🦴
A daily intake of about 50 grams of prunes has been shown to be effective in preserving bone mineral density.

Whole Foods Approach:👏💪🦴
Prunes are a part of a broader diet that includes other bone-healthy foods rich in calcium and vitamin D, such as dairy products, dark leafy greens, and canned salmon.

The links below contain the details of the research linked to prunes consumption ⤵️💪🦴👏
Osteoporosis: Prunes May Help Preserve Bone Mass, Fight Inflammation https://share.google/vrEVa63Fi7azhJUTl

The Role of Prunes in Modulating Inflammatory Pathways to Improve Bone Health in Postmenopausal Women - ScienceDirect https://share.google/iB13FDWajexkcPD6Z

08/09/2025

“What’s the best exercise for?” Is without doubt the Q I’m asked the most.🤔🤓

Truth is that 'the devils in the dose' in reality.

The success of exercise prescription is based on the right dose for the right person at the right time and ensuring that the dose changes when required.

There really isn’t a best exercise, but you could argue that it’s the one that gets done, and the one that gets done regularly.

So understanding the barriers and facilitators to exercise is the real key to unlocking success in exercise for any athlete, client/ patient.🫶👌💪👏

07/09/2025

*Sports Massage* What is it? 🤔

This weeks blog is looking at . It analyses what sports massage really is. It looks at what therapists think it is, and queries whether our clients understand what it is. It also looks at why this particular type of might be so confusing. ⁣
⁣
The blog discusses a considered view of what sports massage can be, so if any of you are confused, and would like to understand what sports massage really is, read a well written blog that provides a great insight by clicking the link below 👇⁣

https://www.susanfindlay.co.uk/what-is-sports-massage/

Thank you Susan Findlay for the blog 🫶👌👏