The Barefoot Therapist

04/08/2025

👣👣👣
Sometimes from out of the blue, we get a few words that remind us that what we share is worthwhile🙏.

Recently, whilst at a very special social gathering, and a lovely catch up with folk not seen for a while, the comment below was mentioned.

"Just wanted to say, following you on FB is really helpful for me. I’m not a natural born runner but get myself to 5k and occasionally 10k. Not always great at sticking at it but your motivational posts and articles totally inspire me to get back to it when I’m losing my mojo. So thank you 🙏🏻 and please keep those posts coming 🤩😀 x"

Thank you that lovely person for sharing your thoughts 🤗🏃‍♀️👣###

03/08/2025

🦵💞
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.💞🦵💪👌

02/08/2025

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....

⛱️🌊 🌊💙

01/08/2025

✨ The Keep Control of Eczema study is NOW OPEN!!! 🎉

Click here to take part: https://rapideczematrials.org/keep-control-study/

01/08/2025

We are developing a trial exploring whether a new online resource could help people with eczema reduce scratching.

We are looking for people aged 13 and above to give feedback on this resource in an online Think Aloud interview.

Link to find out more:
https://us9.list-manage.com/survey?u=188117c70215f446f759bbb5e&id=7a2ddf2316&attribution=false

01/08/2025

We are looking for young people with eczema aged 13-20 to help us develop a new online resource.

Click here for more information:
https://rapideczematrials.org/wp-content/uploads/2025/06/PIS-Think-Aloud-interviews-habit-reversal.pdf

Click here to register your interest in taking part:
https://us9.list-manage.com/survey?u=188117c70215f446f759bbb5e&id=7a2ddf2316&e=

01/08/2025

Exciting new study for those with 👌🙏🫶

Eczema, also known as atopic eczema or atopic dermatitis, is one of the most common skin conditions worldwide and affects around one in five children and one in ten adults. Symptoms often include itchy, inflamed skin resulting in chronic sleep disruption, which may also lead to other allergic conditions like food and respiratory allergies.

While not life threatening, eczema can have a serious impact on people’s quality of life and living with eczema can cause emotional distress and social difficulties. Despite advances in treatment there is still no cure, and current medications do not work for everyone.

One key feature of eczema is that the skin becomes more sensitive and easily irritated by substances that are normally harmless, including some of the natural microorganisms that live on our skin. One such group is Malassezia, a type of fungus that naturally lives on everyone’s skin and may act as a trigger of eczema. In people with eczema, the body’s immune system may mistakenly react to Malassezia, contributing to inflammation and worsening symptoms.

This study will explore how Malassezia strains interact with the immune system and might play a role in eczema. Researchers have three main aims:

Understand how the body normally keeps Malassezia in check.
Identify what changes in the fungus or the immune system may lead to allergic reactions directed against Malassezia in eczema.
Investigate whether adjusting the skin’s fungal community could help improve treatment, especially in hard-to-treat eczema cases.

Thanks Rapid Eczema Trials for the share. 👌🥳🫶👏

University of Exeter

A team of researchers led by the University of Exeter have been awarded a £3.3 million grant by the Medical Research Council (MRC) to study the treatment and potential cure for eczema. This new five-year

01/08/2025

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.

31/07/2025

*SMART Alert * 🤔🙄💡💪👊👏

Smarter running goals resulting from curious times. This is an extract adapted from a blog from trailrunningman.com

Races gave me focus and something to train for, they are also part of training; short events for speedwork and longer events to test gear out and to get a long run in without having to worry too much about water and food or route selection. Having a race as a goal means that it meets the requirements of being SMART, something that management gurus and lifestyle coaches say that goals should be.

Specific - what can be more specific than say the Beachy Head Marathon & 10k TCS London Marathon and Centurion Running events.

Measurable – someone has already measured the course for you and there will probably be a timekeeper, or you can use a smartwatch or Strava on your phone (other apps are available).

Achievable – provided you have not been overly ambitious and set 50 miles as a goal when the furthest you have been is 10k then this box is ticked.

Relevant – if you are runner a running race is relevant, swimming the channel won’t be.

Timebound – it is definitely that! October the training will be over and the medal around your neck, well at least metaphorically, in 1999 we were given a mug for some races!😁

That system has worked well for me for 40 years until the pandemic came along (oh, an being a litte older🤭). My goals were kicked into touch and became a whole new ball game (to mix my metaphors). Races were either postponed, cancelled, or become virtual. In some way or another every element of SMART had been compromised.

Time to revise what SMART stands for and seize back control.


➡️ Simple – I’m a runner therefore I run.

➡️ Mindful – focusing on the present moment, no headphones, no timing just being aware of how I feel.

➡️ Absorbing – looking around seeing what is about, noticing my environment and the beauty of nature.

➡️ Reconnecting – running and where I run took a little bit of a backseat when I was chasing goals; not now.

➡️ Therapeutic – my running is contributing to my physical and mental wellbeing.

I’m loving my running, sometimes I get out before dawn and see stunning sunrises, other times head out later and see the seals at the harbour, or to the forest for the grounded feel of the trees, and sometimes (actually regularly 👌🫶) out to play, laugh and train with the RunWednesdays 6am folk.🙏👣🏃‍♀️

When the time comes again to train for a specific race I will be in a good place physically and mentally, and ready for that next race/event. That time is now for many of you, go enjoy all that you love! 👍❤️👣

30/07/2025

Global governing body brings in new method of determining biological s*x for athletes wishing to compete in the female category

30/07/2025

What if a 30-minute workout could not only make you fitter, but also add years to your life?

A high VO2 max is linked to a longer lifespan, and one workout in particular is proven to boost it fast: the Norwegian 4x4.

Tap the link below to find out how it works.

Basically 4 x 4 minute running interval sessions 👌💪👏

Looking for the best workout to boost longevity? Then run this way...