"Ankle sprains are the most common injury in the NBA, primarily because NBA players put a huge amount of stress on their ankles with all of the sharp cutting and jumping," - Dr Richard Ferkel, NBA surgeon
To address such injuries, cutting-edge solutions like the Naboso balancing board come into play, offering NBA-proven strategies to aid recovery and enhance performance. This article explores these aspects, outlining basketball's rigorous demands on the ankles, the innovative recovery practices followed by NBA professionals, and how everyday athletes can access these strategies with new cutting-edge technology from Naboso.
High Stakes and Hoops: Dreams and Realities of Young Basketball Players
The journey to becoming a professional basketball player is a dream pursued by millions of young athletes worldwide. They practice day in and day out, honing their skills on the court, all with the hope of one day making it to the big leagues in the United States or Europe. However, it's a high-stakes game, both figuratively and physically. The constant high jumps, abrupt stops followed by explosive speed, and rapid direction changes, often while balancing on one foot, make basketball a sport rife with ankle injury risk. A misstep or miscalculated landing can result in an ankle sprain, potentially stalling or even ending an athlete's career progress.
For a multitude of young people, including many hailing from lower-income communities, basketball offers a meaningful jumpstart in their life trajectory. The allure of a successful professional career shines brighter than a mere love for the game. It provides an unprecedented opportunity to break free from socio-economic constraints that beleaguered previous generations of their families.
In many ways, the game becomes a beacon of financial hope for many talented players and their communities, driving them to overcome adversarial circumstances. Hence, the physical stresses and resultant injuries the game imposes become not just about personal performance or team standings but about an interconnected course of aspirations and futures. An ankle injury is no longer a mere setback but a threat to a life-altering journey.
Yao Ming and the Harsh Reality of Career-Ending Injuries
A grim example of what happens to players who injure their ankles is the case of basketball legend Yao Ming. Standing at 7 feet 6 inches, Yao was an impressive force on the court, but his career was persistently hampered by injuries. Most devastatingly, a sprained left ankle led to a stress fracture, sidelining him indefinitely and ultimately resulting in his early retirement.
Drafted as the number one pick by the Houston Rockets in 2002, Yao quickly rose to stardom, becoming a critical player in their lineup. He was an 8-time All-Star during his career, showcasing his dominant performance under the basket. The Rockets experienced multiple winning seasons with four playoff births through his leadership. This stretch included a memorable 22-game winning streak in the 2007-2008 season, which is still one of the longest in NBA history (fourth longest all-time).
Tragically, Yao's promising career ended abruptly at a mere eight years due to injury. He had to make the arduous decision to retire at the young age of 31. To put this into perspective, the typical retirement age for NBA players is around 34. That number is rising due to advancements in sports medicine, with players like LeBron James about to turn 40. All this to say that Yao could have feasibly dominated the court for at least an additional three years.
Yao's performance during his final full season was notably impressive, with average statistics exceeding 20 points and 10 rebounds, and boasting an elite defensive rating of 100.9. Had he managed to persist in the game for three more years with a slightly reduced salary of $15 million (a figure reflective of a previous year's earnings when he delivered similar numbers), he could have potentially amassed an additional $45 million.
The financial fallout could be exceedingly devastating for players who haven't yet reached the echelons of success and wealth akin to Yao Ming. An emerging basketball player with a burgeoning career, sidelined by crippling injuries, could face dire economic repercussions, not to mention the shattering of a lifelong dream. These sobering calculations underscore the high stakes involved in professional sports, emphasizing how injuries can present not only physical and emotional challenges but also significant financial implications. Through this lens, we gain a fresh perspective on the crucial importance of robust injury prevention and recovery strategies.
Understanding Basketball's Toll on the Ankle
With the dynamic and intense nature of basketball, it is not surprising that ankle injuries constitute a significant portion of sport-related injuries. The frequency and severity of these injuries underscore the fragility of the ankle joint when subjected to the physical demands of the sport.
According to the National Library of Medicine, approximately 21.9% of basketball injuries are ankle sprains. This statistic exemplifies the prevalence of ankle injuries from youth leagues up to the professional ranks and the need for effective recovery strategies.
The risks associated with improper care and management of such injuries are profound. Inadequate or incorrect injury rehabilitative practices can lead to recurrent sprains, chronic ankle instability, and, ultimately, a premature end to an athlete's career.
Naboso's Research on Ankles
At Naboso, we understand the ankle. In this comprehensive webinar, we covered the ankle's pivotal role in fluent, dynamic movement. We will summarize the science behind stability, mobility, and power to create optimal performance. The disruption of any of these aspects can significantly impact the functional integrity of the ankle.
The ankle joint is primarily regulated by two key types of nerves - proprioceptive and mechanoreceptive. Proprioception is simply defined as an athlete's sense of where his or her body is in space combined with the effort he or she is exerting in movement.
The other nerves, known as the mechanoreceptors, are located in the soles of our feet. These specialized nerve endings are linked to our perception of vibration, overall balance, and foot strength, defining their crucial role in maintaining ankle stability.
Recover like the Pros: NBA's Approach to Ankle Injuries
At the highest level of play, the NBA medical teams understand the science of the ankle and employ highly individualized training and recovery strategies. This level of attention is crucial to shorten injury time periods, enhance performance, and prolong the careers of athletes.
One cornerstone technology used in rehabilitation in the NBA is a balance tool or commonly known as the “wobble board”. NBA medical trainers commonly bring their players through single-leg balance exercises. Players plant one foot firmly on the wobble board while the other is raised, requiring them to maintain balance for regulated intervals of 10 to 30 seconds. This targeted approach empowers the body's proprioception, improving balance control and explosive movement performance.
Wobble boards also imbue the added effect of a micro-wobble system. This subtle rocking motion kindles core and lower body muscles, fostering their engagement and growth - vital for preventing and recuperating from ankle sprains. Basketball players at all levels should harness this ankle therapy but often are left without the medical resources that the pros have. That said, there is a new wobble board available from Naboso that stimulates the proprioceptive and mechanoreceptive nerves in the feet. Enter, the Naboso Kinesis Board.
Professional Recovery for All: Naboso's Kinesis Board
The Naboso Kinesis Board is a minimalist piece of technology that drives maximum recovery results. Its sleek and sturdy design aligns with the NBA medical team principles while being a feasible option for athletes at every level.
The uniqueness of the Kinesis Board lies in its micro-wobble system. This system generates subtle rocking motions, creating consistent instability that provokes the engagement of the core and lower body muscles while stimulating the nerves in the ankle.
The Kinesis Board also incorporates what is known as 'dual sensory stimulation.' It is the first wobble board to feature both mechanoceptive (textured surface) and proprioceptive (wobble feature). This design sets it apart, increasing physical stability and stimulating sensorial recovery. It accelerates recovery, boosts performance, and reduces the risk of future ankle injuries.
The Naboso team also includes a series of specially curated exercises with the Kinesis Board to optimize use. For instance, athletes are often advised to use the Correct Toes tool in conjunction with the Kinesis Board. Such exercises recreate conditions similar to the game's constant movement and shifting weight, enhancing the user's balance, proprioception, and overall kinesthetic awareness.
Invest in Your Athletic Legacy
For all basketball players, coaches, and enthusiasts, owning a Naboso Kinesis Board should be considered an integral investment in their athletic longevity. Naboso's technology offers a two-pronged solution, aiding in both the healing of injuries and their prevention. When you stand on our balancing board, you stand a step closer to the NBA players who employ similar practices in their recovery and performance regimes. Furthermore, Naboso is committed to making preventative wellness and athletic recovery accessible to all by pricing the Kinesis Board at $70.
Your Health, Your Game: The Final Word
To conclude, it is essential for anyone involved in basketball, or any sport for that matter, to remember that while skill and talent play their part, prioritizing your health in the athletic journey cannot be overstated. Basketball dreams should be chased, but not to the detriment of your physical well-being. Preventive measures and professional-grade recovery are the foundations of building a robust and fulfilling athletic career. Naboso and its technology aim to bring these foundations within everyone's reach.
Https://naboso.com/products/kinesis-board
https://www.mdpi.com/2073-431X/12/12/261
Https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8077287/
Https://olympics.com/en/news/all-time-list-nba-longest-winning-streaks
Https://www.spotrac.com/nba/houston-rockets/yao-ming-2402/cash-earnings/
Https://gitnux.org/average-nba-career-length/
Https://www.basketball-reference.com/players/m/mingya01.html#all_totals-playoffs_totals
https://www.statmuse.com/nba/ask/yao-ming-defensive-rating-career
]]>As a podiatrist and human movement specialist, I'm passionate about empowering people to achieve not just fitness but overall well-being. In this article we will delve into the fascinating world of circulation and recovery and uncover the secrets to optimizing your post-exercise healing.
The Circulatory System
First and foremost, let's address the powerhouse behind the recovery process: circulation.
The circulatory system, composed of the heart, blood vessels, and blood, plays a pivotal role in ensuring oxygen and nutrients reach every nook and cranny of your body. It consists of larger vessels such as our aorta and femoral artery, but also small tiny vessels called capillaries. The larger vessels in this system can be referred to as the macro-circulatory system, whereas the smaller vessels are the micro-circulatory system.
During exercise, your heart works tirelessly to pump blood, delivering oxygen to hard-working muscles and whisking away metabolic waste products. This orchestrated effort is essential for peak performance and overall health.
However, the story doesn't end when you finish your last set.
Circulation for Recovery
Post-workout, circulation takes center stage in the recovery saga. As your heart rate gradually returns to baseline, your circulatory system continues its mission, aiding in the repair and replenishment of stressed muscles. It's a symphony of physiological processes that demands attention and care.
One crucial element of post-exercise circulation is the cool-down. I can't stress enough the importance of allowing your heart rate to gradually decrease. This gentle descent allows your body to transition from high-intensity activity to a state of rest without shocking the system. Incorporate light aerobic exercises and stretching into your cool-down routine to assist your circulatory system in easing back to baseline.
Foot-Specific Recovery
Now, let's talk about a topic close to my heart – foot health during recovery.
The intricate network of blood vessels in the feet plays a pivotal role in circulation. Elevating your feet after a workout can aid in reducing swelling and promoting blood flow back to the heart. Consider incorporating ankle circles and toe-tapping exercises to stimulate circulation in your lower extremities, ensuring a holistic approach to recovery.
Another jewel in the crown of post-exercise recovery is hydration. The circulatory system relies on an adequate supply of fluids to transport nutrients efficiently. Replenishing lost fluids through water and electrolyte-rich beverages is non-negotiable. My advice? Sip on water consistently throughout the day, emphasizing proper hydration not only during but also after your workout.
Beyond circulation, let's explore the magic of recovery. An often underestimated aspect of healing is the role of rest. Your body needs time to repair and rebuild, and sleep is the unsung hero of this process. Aim for 7-9 hours of quality sleep per night to ensure your circulatory system can work its magic undisturbed, promoting optimal recovery.
Additionally, consider incorporating myofascial release techniques into your routine. Tools like foam rollers and massage balls can target areas of muscle tightness and fascial restrictions, enhancing blood flow and accelerating the recovery process. Trust me; your body will thank you for these small, intentional acts of self-care.
In conclusion, the dance between circulation and recovery is a choreography worth mastering. By nurturing your circulatory system through mindful cool-downs, foot care, hydration, and embracing the art of recovery, you unlock the door to a world of fitness where performance and well-being coexist harmoniously. Here's to a future of optimized post-workout healing and a healthier, happier you!
Did you know the average adult takes 5,000- 8,000 steps a day? And that with each of these steps, there is a moment in time when you are balancing on one leg. In fact, it is our ability to stand on one leg that allows us to walk, go up or down stairs and to run.
Given how important balancing on one leg is, how often do you train your single leg stability?
Most people would say rarely or never.
Standing on one leg is a complex orchestration of anatomy, physics and neurological finesse. You can think of it like a skill – a skill that is to be trained, strengthened and perfected through daily practice.
This blog will review how all balance exercises should begin with your base!
Setting Your Base
Properly standing on one leg begins at your base of support, the foot, and will work its way up the chain.
Begin by taking off your shoes and socks so you can really connect to and feel the ground as you stand. I like to do balance exercises on a hard surface such as a kitchen floor, or on a Naboso Mat as these provide enhanced sensory stimulation to the foot.
Stand with your feet shoulder width apart.
Start by finding your foot tripod which is under the 1st metatarsal head, 5th metatarsal head and the heel. Lift the toes, spread them wide and then place them back down onto the ground.
Just doing these first two steps is already improving your base of support.
To further find proper foot posture I want you to look at your inside arch. Is it rolled in and collapsed? Or elevated? If you notice a collapsed arch, this position is associated with an unlocked and unstable foot. To properly balance on one leg, we need to ensure our foot arch is in a stable and locked position.
To find a stable and locked foot, one must understand how foot movements influence the lower leg, knee and hip.
To further understand this connection we need to demonstrate joint coupling.
Joint Coupling
Continue standing with your feet shoulder width apart and on your foot tripod. Now I want you to intentionally roll to the inside of your foot. Did you see your arch collapse? This movement is referred to as eversion.
Now roll to the outside of your foot. Did you see your arch lift? This movement is referred to as inversion.
Repeat this several times. Rolling from the inside of the foot to the outside of the foot. I want you to see and feel how your legs, knees and hips rotate as you roll your foot in and out.
Do you feel that every time you roll your foot in, that your legs, knees and hips also roll in? This is referred to as internal rotation.
Whereas when you roll your foot out, your legs, knees and hips also roll out. This is referred to as external rotation.
What I am demonstrating to you is what’s referred to as joint coupling. Joint coupling is the movement of one joint simultaneously influencing the movement of a neighboring joint.
In this case, the joint couples to remember are foot eversion (drop of the arch) creates internal rotation of the leg, knee and hip – and – foot inversion (lift of the arch) creates external rotation of the leg, knee and hip.
So, let’s go back to setting our stable base.
Feet shoulder width apart, on your foot tripod, toes spread wide and if you need to lift your arch, I want you to externally rotate your hips and legs to stabilize the foot.
The final step is setting the base is to create toe purchase, or activation of your toe muscles. This is best done through an exercise called forward lean.
Forward Lean Exercise
Stay standing as your are, but now I want you to imagine you are standing tall and stiff as a board. Stay stiff as a board and I want you to slightly lean forward. Then return back to vertical. Do this again. Slight lean forward. Then return to vertical.
Every time you subtly shift your body weight forward do you feel the activation of your toes? It may feel like your toes are anchoring or gripping into the ground.
This forward lean exercise is activating a postural reflex in your nervous system that is designed to prevent your body from falling over. This activation of your toes is specifically targeting your toe flexors which play a critical role in upright stance and balance.
The final step in creating a stable base is finding this toe flexor activation without leaning your body forward.
As you stand tall, with your feet in a stable position, can you push all ten toes down without leaning the body forward?
To further integrate this exercise, as you push the toes down into the ground I want you to exhale your breath slowly and continuously for 5 seconds. Inhale and relax your toes. Exhale and repeat for 5 seconds.
As you proceed into the next steps of single leg training, always remember that balance begins at your base. Your foot posture and foot strength directly influences the single leg stance and all the dynamic movement that requires this functional position.
Want to jump higher or run faster, it all starts – from the ground up!
]]>Embracing toe individuality goes a long way for overall foot health and movement. Add in texture to the power of toe pockets and you have a very powerful product that can keep you moving at your best.
Below are 5 of our favorite benefits of wearing (Textured) Toe Socks:
The above are just a few of our favorite benefits of toe socks in general but of course the added Naboso texture to our toe socks provide additional benefits which translate to overall foot health.
Now available in four sizes and in the US, Canada and Australia. Head to Naboso.com to order today!
]]>“Body schema” is a spatial representation of the body in its environment. This neurological representation of our body in space is what allows us to navigate the external world.
An example which I often give to explain body schema is to imagine you are walking in a crowded restaurant, walking between the chairs and tables to get to the restroom. Your ability to look at a space between two chairs and determine if you can fit between them is based on your body schema.
Both the accuracy and rate at which we can perceive a change in our body schema decline with age and after a neurological injury, such as a stroke.
Although researchers are still puzzled about how the brain keeps track of where the different body parts are located at any given moment, tactile stimulation has been shown to play an important role in this process.
Tactile Remapping
When we perceive a tactile stimulus, it is important to know exactly where on the body it was located and how our body posture effects any movements in response to the tactile stimulus.
Another example to further explain this theory is as follows, you are standing talking to your friend when you feel a tickle on your hand, you look down and see it’s a fly on your hand. The motor response to brush away the fly will be different based on if your hand is relaxed to your side vs. you are hold a plate of food.
Essentially what is happening is there is a tactile stimulus, your brain identifies it was the hand, then it quickly assesses your limb posture and orientation to create an appropriate motor response. This is referred to as tactile remapping.
So how does this apply to movement therapy and stroke rehab?
Instead of just thinking about tactile stimulation as it relates to the hands and feet with them oriented in predictable positions, you want to challenge the brain by crossing the hands and touching either hand, stimulate the feet when they are not on the ground, shut the eyes and stimulate the skin.
Brain Plasticity
The concept of challenging tactile remapping in a rehab setting can further enhance body schema and the coordination of the body in relation to the external world. This concept is relying on neuroplasticity.
It has been clear for almost two decades that cortical representations are not fixed entities, but rather, are dynamic and are continuously modified by experience. Spontaneous recovery from stroke in the chronic stage likely comes about because of plasticity, and the best recovery seems to result from reorganization in the damaged hemisphere.
An important stimulus to brain plasticity is tactile stimulation.
Putting it into practice
Below are a few ways to begin to integrate the concept of tactile remapping in a rehab or therapy setting.
Exercise #1 – Hands crossed
This exercise is one of the most researched when it comes to tactile remapping. Have the client shut their eyes and cross their arms in front of them. Alternate between having palms up and palms down.
When their eyes are shut, touch one of the hands in various parts and have the client tell you if it is their right or left hand. Bring in different stimuli include sharp vs. dull, two point discrimination (Naboso), vibration, light touch etc.
Exercise #2 – Foot stimulation
We often think of stimulating the foot only in a vertical position with the foot on the ground, however its perception is also necessary in other positions in space.
With the client not looking, touch the feet various positions whether they are in a quadruped with one leg lifted, or sitting with one ankle crossed over the knee.
You don’t need to ask them which foot it is, simply bringing foot stimulation to a limb in varying positions is triggering tactile remapping.
Exercise #3 – Catching ball in different hand positions
For this one you can integrate visual input by staring at the hand catching the ball. I suggest using the Neuro Ball by Naboso as the texture will increase the tactile stimulation.
Catch the ball in varying hand positions, as the motor response to throw the ball back will require tactile remapping. If you want to create a further challenge try integrate cross body pattern with the opposite hand.
***
These are just a few ways to begin to integrate tactile remapping and body schema in a movement or rehab setting. As you take this concept and apply it to your programming, remember that body positions, limb movements and the external world are all dynamic and constantly changing.
Think outside of the box, don’t always create predictable patterns for your clients. Variation is a driver of plasticity.
]]>When it comes to foot health and movement it is well accepted to consider the impact of footwear and insoles, but what if I told you that the surfaces we move on matters just as much, if not maybe even more that the shoes we wear.
The Potential Energy of Impact
As the foot contacts a surface there is a period of gravitational free fall and acceleration leading to ground reaction forces. These impact forces, which are perceived as vibrations, are then used by the body as energy and as a way to move more efficiently.
The amount of vibration or energy created from foot contact is not the same on every surface. Some surfaces give a lot of energy, whereas other surfaces take away energy.
I like to say that there is a symbiotic relationship that is needed between the foot and the surface it is contacting. Imagine walking across the room, every time your foot contacts the ground, both the surface and your foot vibrate. Think of it like two cymbals striking each other and creating vibration.
The key thing to understand here is that not all surfaces vibrate well. Take concrete for an example.
Have you ever tried to jump or run on concrete? It's quite painful!
The reason is that there is not vibration energy created by this type of surface, and all the impact goes back into the foot.
The Ideal Surface
As surfaces vibrate and deform upon contact, the degree of vibration is dependent on the surface design, namely how hard the surface is or stiffness.
To support this theory is a review article by Marinsek et al. which found that the ideal mat for optimal landing techniques in elite gymnasts was actually stiffer or harder mats. When gymnasts landed on softer mats their landing technique was actually less accurate.
Marinsek et al. further emphasized the need for pre-activation muscle tension occurring up to 170ms before foot contact. This pre-activation response is supported by vibrations. This concept which is often research by Nigg et al. is a critical component to the teachings of Naboso founder Dr Emily Splichal.
Textured-Based Surfaces
Another feature of surface design that must be considered, especialy when it comes to barefoot training, is texture.
Texture perception is one of the stimuli unique to the small nerve proprioceptors of the plantar foot. A key thing to remember when it comes to texture is that not all texture is the same!
A 2011 study by Hatton et al. set out to find the most effective texture when it comes to improving proprioceptive feedback from the foot. Hatton et al. compared two different shapes and sizes of texture. What was fascinating is that pyramidal type textures improved balance and stability while dome like textures actually threw off balance!
It is important to note that the greatest improvement in balance with the Naboso-like texture was when the subjects eyes were closed. The reason for this observation is that when you take away one of the input systems (eyes, ears, joints, skin) the nervous system seeks out the other input systems. In this case it was the plantar foot that was over-recruited to maintain balance.
Application to Practice
To recap some of the features you want to look for in a surface especially when barefoot training or during barefoot sports include:
Naboso and Surface Innovation
We are extremely proud to say that the Naboso Mats include all these surface science features. From the unique patented-texture on our mats to the Naboso Flooring, we are changing the way fitness, performance and rehab looks at surface science.
To learn more about Naboso or to order your Naboso Mat please visit www.naboso.com
]]>Despite their potential benefit of supporting the foot arch, studies have shown that chronic use of arch supports and orthotics can actually weaken feet.
A 2020 study by Protopapas et al. found that after just 3 months of wearing a custom orthotic there was up to a 17% decrease in foot intrinsic muscle size, namely in the flexor digitorum brevis and abductor hallucis (1).
Studies such as this demonstrate that using solely a mechanical arch support that acts like a brace can potentially set someone up for future foot weakness and foot injury.
So what does a person do if they need arch support?
Naboso has been working hard behind the scenes to elevate the traditional arch support experience and to address this concern over foot weakening
Enter the Naboso Form Insole
This is the first mechanical arch support designed with a top cover of foot stimulating texture which will wake up the nerves of the feet and stimulate the foot muscles.
Sensory stimulation such as texture has been demonstrated to improve foot circulation, nerve health and muscle strength which means this is the first time someone can use arch supports without the concern of weakening their feet (2).
The Naboso Form which launches October 9 in the US is available in 9 sizes, can be trimmed down to fit into any shoe and is made of an easy-to-clean food grade silicone.
Learn more and order today at Naboso.com
Fall reduction, balance training and body awareness training are all key concepts for the baby boomer and the individual living with a chronic neurological condition such as MS, Parkinson’s or neuropathy.
Being able to balance on one leg is not only a skill but a necessity when it comes to walking. In fact, it was the ability to stand on one leg that led to the evolution of bipedalism and walking as we know it.
With age, injury and disease our ability to stand on one leg gets compromised. From decreased vision, hearing loss, poor sensation of the feet and a slower nervous system, one may begin to notice an increase in their sway, weak ankles and fear of foot placement.
Often times when one thinks about improving balance and performing balance exercises, they think they need to be on unstable surfaces. That you need to be on a Bosu, dyna disc, wobble board or Airex pad to improve balance.
Surprisingly, this is not true! You can improve balance just as effectively – or I’d argue more effectively – by just standing on one leg and perturbing the system through eye movements or doing cognitive tasks (aka dual tasking).
In this article I’m going to go over how doing eye movement exercises is an effective way to not only challenge balance – but also to improve it!
Balance & the Basal Ganglia
To appreciate the power of eye movement exercises, one needs to understand a part of the brain called the basal ganglia.
Housed in our limbic system, the basal ganglia is a part of the brain the plays a role in both small muscle movements, such as eye movements, and large muscles movements, such as walking.
This movement relationship in the basal ganglia has demonstrated to be an effective way to improve balance. A 2018 study found that 6 weeks of combined balance and eye movement exercises improved balance more effectively than balance exercises alone.
The integration of eye movement exercises are a great way to enhance and upgrade any current balance regimen or fall reduction program.
Below are some of our top eye movement exercises.
Please note that during all of these exercises you want to ensure that the hands and feet are being stimulated to further activate the brain.
Be barefoot, stand on a Naboso Mat, hold something in the hand such as a Neuro Ball or the Sensory Sticks. We call this sensory stacking.
Here we go!
Eye Movement #1 – Head Turns
Start by standing on one leg or in a tandem stance. Slowly turn your head to the right and to the left to shift both the vestibular system and visual system.
To further improve the benefit of this exercise every time you turn your head spot something and engage the core.
Perform 2 head turns to each side and repeat on the other leg.
Eye Movement #2 – Eye Tracking
Holding a pen or something in the hand you can either move the hand and the eyes track or move the head and the eyes track. Both ways are an effective way to train the eye muscles.
To further improve balance, make sure the feet and other hand is stimulated. Perform 5 rounds then repeat on the other side.
Eye Movement #3 – Saccades
This is one of the most effective eye movement exercises. Standing on one leg or in a tandem, keep the head stable and only move the eyes.
Look all the way to the left, spot something and then quickly move the eyes to the right and spot something. Quickly look to the left again and repeat back and forth 10 times.
To improve efficacy, you can use a metronome or something to keep tempo and do make sure you spot something every time you move your gaze.
Eye Movement #4 – Peripheral Vision
This last one is my favorite. Start on one leg or tandem stance and begin to look for into the distance about 100 meters. While staring at one spot far in the distance start to take notice of everything in your peripheral vision. Call out what you see, but do not move your gaze.
Hold for 15 seconds and repeat on the other leg.
Perform at least 1 or 2 of these eye movement exercises on a daily basis. Now everyone responds to eye movement exercises differently which means you may only want to start with one exercise. You may want to start these exercises in a seated position.
When building out a balance program remember to design it in a way that allows the nervous system to “win”. Give sensory stimulation when challenging the balance, use compression apparel, use body tension. You can learn more about great balance hacks HERE
Want to up your balance even more? Try these eye movement exercises on the all-new Naboso Kinesis Board!
]]>When you hear the word “orthotics” what comes to mind?
Medical device?
Beneficial to foot function?
Expensive?
Or, simply an over-prescribed and unneccesary arch support?
When it comes to foot function, one of the most controversial topics in this space is the benefit vs. potential overuse of custom foot orthotics and arch supports in general. To combat some of these myths we spoke to Naboso founder and podiatrist, Dr Emily Splichal
What is a custom orthotic?
As we dive into this potentially controversial topic, let’s start with what a custom orthotic is.
According to Wikipedia orthotics are “an externally applied device used to influence the structural and functional characteristics of the neuromuscular and skeletal system“.
In the case of orthotics, the structure being supported is our foot.
All orthotics are designed with a few key features, all of which provide the support and mechanical control of the foot and ankle.
Feature #1 – Orthotic Shell
Typically made of a rigid or semi-rigid polypropylene, the shell is the most important part of the orthotic. Unique arch placement and foot shape.
Feature #2 – Heel Seat
This is where the heel bone sits. Control can be increased in an orthotic with a deep heel seat that hugs the heel bone to support rear foot motion.
Feature #3 – Rear Foot Posting
After the shell this is often times the most important way to influence foot function and mechanics. Here are two main types of postings – intrinsic and extrinsic.
Both control the foot well but the extrinsic is bulkier making fit in shoes sometimes difficult.
Feature #4 -Top Cover
This is the overlay on the orthotic which can run from the edge of the shell all the way to the tips of the toes depending on patient preference.
Bonus Modifications
There are many other modifications that can be added to custom orthotics depending on the patients unique foot imbalances or pain presentation. These additional modifications include: medial flange, reverse Morton’s extension, whale pad or a sub-met cut out; to name a few.
Common Conditions Treated with Orthotics
One of the most common conditions treated with orthotics is over-pronation or flat feet. Dr Splichal personally finds orthotics beneficial for those with ligament laxity or hypermobile flat feet.
Other conditions that are often treated with orthotics include:
– bunions
– neuromas
– plantar fasciitis
- posterior tibial tendinitis
- Achilles tendinitis
Do Orthotics Strengthen or Weaken Feet?
Although some may argue both ways on this one, research has demonstrated that chronic use of custom orthotics or arch supports can actually weaken the small muscles of the foot.
To further support this theory several recent studies, including a 2019 study by Liverpool University, have now demonstrated that wearing minimal footwear such as Vivobarefoot or Xero Shoes can actually strengthen feet.
Due to the increasing support of barefoot training, intrinsic foot exercises and minimal footwear Dr Splichal likes to use a combination of both support and natural movement for optimal foot function.
If one does wear custom orthotics, foot strengthening and sensory stimulation of the foot with insoles such as those by Naboso should still be a part of their daily program.
Dr Splichal recommends to all her patients to get out of their shoes and orthotics for at least 30 minutes a day to wake up the foot and stimulate the nerves.
To learn more about foot function and foot health, please visit www.naboso.com
]]>This is where the Naboso Splay toe spacers come in. This simple yet effective tool is designed to separate and realign the toes, providing a multitude of benefits for foot health and well-being.
The Benefit of Naboso Splay
The Naboso Splay helps to restore a natural range of motion to your toes, improving foot function and encouraging recovery. Splay is great for many things, such as stretching and releasing the toes after long hours in shoes, supporting natural toe alignment for hammertoes and bunions, minimizing neuroma pain, and stretching the plantar fascia to help plantar fasciitis.
So, when you get your Splay, how do you use it most effectively?
Below are our tips for how to use your Naboso Splay for the best results and for happy, healthy feet!
#1 – Wear Splay Every Day
Splay is easy to wear around the house or on the go, but the most important thing when wearing Splay is consistency. Start by wearing your Splay for 30 minutes a day, every day to encourage the best results. When you get used to the routine, you can gradually increase your time wearing Splay based on your needs.
See how to put on your Splay here!
#2 – Wear Them In Shoes or Working Out
Due to our unique design and comfortable material the Naboso Splay can be worn all day. Most Naboso products work best barefoot, but the Splay toe spacers work effectively any time: shoes included. You can even wear them while you’re working out!
#3 – Keep Them Clean.
Splay is made of an easy to clean 100% medical grade gel which is non-toxic and odorless. Wash them with warm water and soap once a week and allow them to air dry afterwards.
Take care of your Splay so it can take care of your feet!
#4 – Replace Every 3 - 6 Months
Like many foot-based products such as insoles or shoes, over time Splay will wear down from forces of the ground, body weight and movement. We recommend replacing your Naboso Splay every 3 - 6 months for the best conditions for maximum healing.
***
Want to get even more out your Splay?
Check out how Splay can help those with bunions.
And hammertoes!
and don’t forget to check out naboso.com
]]>Whether you are a weekend warrior or an avid marathon runner, everyone wants to improve their running performance. Optimal running performance is often associated with proper running technique and cardiovascular endurance. But what if I told you there was an often-overlooked secret to enhancing running performance?
Strong feet.
Due to the unique demands of running, having strong feet seems quite intuitive but how many of you are currently training your foot muscles?
My guess is, not many.
With over 29 muscles in the human foot, these muscles work together to coordinate foot strike, shock absorption and energy transfer.
Below are three powerful foot exercises which can easily be integrated into a running warm-up and are an effective way to not only enhance performance but also combat foot pain and potential running related injuries.
Exercise #1 – Short Foot Exercise
Exercise #2 – Ball Between Heel Raise
Exercise #3 – Inclined Single Heel Raise
Strengthening feet is only the first part of a healthy foot regimen. As you ramp up the mileage, it is also important to remember to recovery your feet as well. A simple 5 minute foot release is a great way to reduce excessive stress to the foot muscles and keep your feet ready for the next day’s run.
To learn more about strong feet please visit www.dremilysplichal.com or www.naboso.com
]]>Comprised of 27 bones, 29 joints and over 100 ligaments and muscles, the human hand represents a triumph of engineering, exquisitely evolved to perform a range of tasks. From grip strength to manual dexterity, hand function has been shown to be a predictor of wellness and mortality.
To help you integrate hand health into your movement longevity regimen, we’ve created a great program that includes sensory stimulation, mobility, and strength.
Step 1 – Hand Mobility
With over 30 muscles of the hand and wrist, mobility and recovery of these structures is important to prevent joint stress and stiff hands. The increased use of smartphones with all that scrolling, tapping, and swiping is leading to an increased prevalence of carpal tunnel syndrome and “texting thumb.”
To avoid this repetitive hand stress and to protect your hand health for more functional purposes such as lifting groceries or a suitcase, we recommend performing this 5-minute hand release before a grip-intensive workout and at the end of each day.
Step 2 – Hand Sensory Stimulation
Did you know that the palm of the hand has over 17,000 mechanoceptors that read and manipulate objects in our environment? That is over twenty times as many nerves as our feet!
Representing over 25% of our somatosensory cortex, hand stimulation is deeply linked to our visual and vestibular systems. All of these sensory input systems work together as a team to enhance overall movement coordination.
We recommend integrating the Naboso Neuro Ball or Sensory Sticks into all hand prep drills as it is a great way combine mobility, strength and sensory all into one tool.
To learn more about sensory stacking with the Neuro Ball click HERE
Step 3 - Hand Strength
The final step in maintaining optimal hand health is strength, and like our feet, hand strength is deeply connected to the core. By addressing hand strength from an integrated perspective, you will see a much higher return.
When optimizing integrated hand strength, you want to ensure you are starting with a strong foot to core connection. This begins with short foot exercise.
To integrate strength in short foot exercise we recommend holding a Neuro Ball in each hand. As you perform short foot and generate tension in the core, start to grip tighter on the Neuro Ball. We call this tension stacking, and find it as a great way to prime the system for grip focused activities including pull-ups and Olympic lifts.
To learn more about optimizing your movement, foot health and hand strength please visit www.naboso.com
]]>One of the most common foot deformities, bunions can cause a lot of pain and affect your lifestyle. Bunions can limit your ability to wear certain shoes, cause pain when walking and prevent you from doing certain activities or exercises.
Often blamed on genetics or footwear, it is actually our foot type that is one of the greatest contributors to bunion formation. Understanding your foot type and knowing how to prevent bunions can help you avoid a future of foot pain and potential foot surgery.
This guide walks you through a range of products that help prevent bunion progression or ease their symptoms.
What are Bunions?
Bunions are deformities of the big toe joint that develop slowly, in time. A bunion looks like a hard lump on the side of the foot. But that lump is not a type of growth within the foot, like many people believe. It’s actually the shifting of the fist metatarsal (long bone) in the foot that creates the bump.
Although there is no consensus on what causes bunions. One culprit may be the tapering toe-boxes on most conventional shoes. Or, there may be other causes. These include structural defects, medical conditions like flatfoot and gout, and overpronation.
Unfortunately, the only way to get rid of bunions is surgery which means that prevention is the recommended approach to a future of foot problems.
How to Prevent Bunions without Surgery
Luckily, there are less invasive treatments than surgery to reduce the pain that bunions cause. Here are some of the things you can do to decrease the symptoms and stop bunion progression:
• Wear shoes with a wide toe-box
• Choose low-heeled shoes and avoid prolonged high heel wear
• Do foot strengthening exercises like short foot
• Work out your core glutes to keep feet strong and aligned
Our Favorite Bunion Recovery Products
Today there are corrective devices that claim to reverse bunions and prevent foot pain. It can be overwhelming to the consumer. To help you decide which products actually hold some weight, we’ve featured six of the best products for bunion prevention or for pausing the progression of bunions:
Bunion Bootie is a flexible bunion splint that eases the pain that a bunion causes. It does this by stretching the foot muscles and better realigning the big toe.
When you slide the Bunion Bootie over your foot, you can see how the big toe realigns temporarily. This gently stretches the small muscles of the foot and pulls the great toe into its proper position. As a result, the joint sits in a better aligned position and allows more optimal foot mechanics.
The fabric of Bunion Bootie is strong, flexible, and breathable. As it’s ultra-thin, it prevents chafing from shoes, which can cause blisters and corns. You can wear the Bootie when you walk, workout or train barefoot
Designed by functional podiatrist Dr. Emily Splichal, Splay is a toe spacer. This corrective device is made of soft and flexible silicone-like material. It works best in completely flat shoes with flexible soles and a wide toe-box. But you can also use it barefoot.
If you find yourself needing to wear narrow toed shoes, sliding on Splay at the end of the day helps the toes go back to their natural alignment. After wearing the Splay regularly for a few months, you should see some realignment of the big toe.
An added bonus is that using Splay will also strengthen the foot muscles. This means that the spacer can also help restore foot balance and improve gait, posture, and proprioception.
Rescue Loop is the brainchild of fitness pro Ilaria Cavagna, creator of the Feet-Ness workout. It’s an exercise tool that has two double leather loops connected by a spring.
The small loops go around the big toes when you strengthen the small muscles of the foot. And the big loops go around the feet, to strengthen the bigger muscles that connect the foot with the leg.
Used in the Feet-Ness workout, Rescue Loop strengthens your feet. and creates balance in and around the big toe. Exercising 10 minutes twice a week using Rescue LOOP is enough to work out the foot and ankle, according to Feet-Ness.
Pedi Couture Sandals have a comfortable foot-bed, a laid-back style, and come in various strap colors and materials. But what really makes them special is that they have toe-spreaders.
Narrow-toe-box shoes squish your toes together, but these sandals give your toes room to breathe and spread. Spreading the toes is an exercise that relieves some of the pain and discomfort from bunions.
Pedi Couture Sandals gently align the toes which can train them to stay aligned naturally, as they should. This reduces your chances of getting a bunion.
Bonus Bunion Products
These textured insoles are a high-quality product designed by Naboso which is a sensory technology company founded by Dr. Emily Splichal.
The sensory insoles stimulate the small foot nerves to keep your feet strong. The bottom of the foot has nerves that sense texture, pressure, touch, and vibration. Each small foot nerve sends this information to the brain and spine so they can control movement and balance. These nerves need stimulation to function well, and to send the right kind of information to the brain.
Stimulating the nerves in the feet has a foot strengthening benefit which can prevent the progression of bunions. Having healthy foot function contributes to keeping your feet and body in alignment and can prevent overpronation, one of the possible causes of bunions.
Naboso’s partnership with RAD Roller has produced a device specifically designed for tension-releasing therapy of the feet and lower leg. A Neuro Ball has a patented texture on the outside with a small, smooth RAD Roller massage ball on the inside.
Use the Neuro Ball to apply compression to the bottom of the foot. This will stimulate the small receptors that help the foot muscles and tissues relax. Less tension means less compression of the joints and improved mobility.
Doing foot release every day can help you prevent bunions. Dr. Emily Splichal explains in this YouTube video how to to do a 5 point foot release using the Neuro Ball.
If you have a bunion, using the Neuro Ball can’t realign the big toe inward. But doing a foot release can promote optimal foot function and the prevention of bunions.
Summary
To avoid bunions or slow their progression, keep your feet strong and healthy. Use corrective devices like Bunion Bootie, Splay, and Pedi Couture Sandals to cue the toe into more natural alignment. Exercise the foot with Feet-Ness Rescue Loop, and massage them with Neuro Ball. And finally, reduce foot pain and stay barefoot strong with Naboso Insoles.
]]>According to Williams et al. (2010) an average 7% of children present with a toe walking gait. Any child walking on their toes should be assessed for medical causes of the gait pattern.
Some of the most common causes of toe walking include:
But what if all the above potential causes are ruled out?
What could be the driver of the toe walking?
This is where the diagnosis idiopathic toe walking (ITW) comes into play. ITW means there is no known cause for the child’s gait pattern and absence of heel strike at initial contact.
Treatment Options for Toe Walking
If there is no known cause for a child’s toe walking it makes treatment options difficult. For ITW, most practitioners focus on ankle mobility as the most addressable option.
This means treatment options for these children include:
All of these treatment options have downsides including skin irritation, compliancy and invasive risks of infection and scarring. Specialists are now looking for new treatment options for these children. Treatment options that are simple, non-invasive and will have increased compliancy.
New Treatment Options for ITW
Researcher Dr Cylie Williams of Monash University in Australia has been exploring new treatment options that look specifically at the tactile input in these children. It is proposed that by changing tactile input through the feet, one could change the neurological input and potentially influence the gait pattern.
Dr Williams’ initial exploration into this topic was related to whole body vibration (WBV). In her prior research she has noted varying vibration threshold in children who are idiopathic toe walkers and those with a normal heel toe gait. The benefits of WBV are promising to this pediatric population however the only downside is that the effect is short term, temporary and requires a WBV platform such as Power Plate.
Dr Williams is seeking new tactile stimulation methods and has turned to Naboso Neuro Insoles. Starting in early 2019 Dr Williams began researching the effects of Naboso Insoles as a simple, non-invasive intervention for ITW.
Sensory Seeking Children
As the inventor of Naboso and our sensory products, my interest is of course in those children who are sensory seeking and the possible role the Naboso Insoles and Mats can have on the behavior and movement patterns in these children.
Lane et al. (2009) has identified three main types of sensory processing disorders in children with autism:
Due to the correlation between autism, sensory processing disorders and toe walking the possible application of Naboso for these children is exciting. As the research around ITW and tactile input continues to be explored we will hopefully have new data to share on this topic.
In the mean time we encourage any professional working with ITW children to consider the possible role of Naboso Children’s Insoles and our Naboso Textured Mats.
In health,
Dr Emily Splichal, DPM, MS
Founder, Naboso
Citations:
Lane, Alison et al. (2009) Sensory Processing Subtypes in Autism. J Dev Autism Disorder 40: 112 - 122.
Williams, Cylie et al. (2010) Idiopathic Toe Walking and Sensory Processing Disorder. J Foot and Ankle Res 3: 16
]]>Prolonged sitting and decreased mobility can lead to fatigue and uncomfortable leg swelling during travel. Persistent leg swelling can increase our risk of clotting in the lower legs which is also known as a deep vein thrombosis or DVT.
To help you combat this issue and ensure a more comfortable journey, we have compiled a list of effective tips to prevent and alleviate leg swelling while traveling!
Stay Hydrated
Proper hydration is key to minimizing leg swelling. Don’t forget to drink plenty of water before, during, and after your trip! Drinking water helps to flush out toxins and reduces the risk of fluid retention, ultimately reducing leg swelling.
Hydration is the key to wellness!
Aspirin or Nattokinase
If you don't have any medical conditions that prevent aspirin usage, consider taking a low-dose aspirin or the supplement nattokwinase before your long trip. Aspirin and nattokwinase are blood thinners that can help improve blood flow, reducing the risk of swelling and prevent DVT formation in the lower leg.
Avoid High Sodium Foods
Salty foods can cause water retention, leading to, you guessed it, leg swelling. Stick to low-sodium options and try to minimize your consumption of processed snacks and meals.
Hot tip: pack your own healthy snacks like fruits and nuts to avoid relying solely on in-flight food pretzels and chips!
Limit Alcohol Intake
Alcohol can contribute to dehydration (remember, hydration is key!) and worsen swelling in the legs. Avoid or limit alcoholic beverages and opt for water or herbal teas instead.
By reducing alcohol consumption, you'll help maintain the proper fluid balance in your body.
Stretch Regularly
Sitting in a cramped space for an extended period can cause circulation issues, leading to discomfort and swelling. To fix this, try performing simple leg stretches and exercises during your flight. Rotate your ankles, flex, point your toes, and perform calf raises while seated.
Try taking short walks down the aisle whenever possible to stretch your legs and encourage blood flow!
Consider Compression Socks
Compression socks are specifically designed to prevent and alleviate swelling in the legs and feet by applying a graduated pressure to the lower legs, improving blood circulation. Compression socks provide a gentle squeeze, encouraging healthy circulation in the legs.
Want even more benefit out of a compression sock? The Naboso Knee High Socks combine graduated compression with a texture layer to stimulate the nerves in the feet. This added texture to the foot can increase nerve stimulation and recovery even when you’re sitting down!
Conclusion
Leg swelling during travel can be uncomfortable and bothersome, but by following these simple tips, you can minimize its impact and arrive at your destination feeling refreshed and ready to go. These strategies will help reduce fluid retention, improve blood circulation, and enhance your overall comfort during your trip,
Prioritize your health and make your next journey a pleasant and swelling-free experience!
]]>Individuals with plantar fasciitis typically complain of heel pain; usually located near the origin of the plantar fascia which is the bottom center of the heel bone.
The pain and discomfort associated with plantar fasciitis can significantly impact daily activities and overall quality of life. While various treatments are available, taking a sensory, or textural, approach to healing heel pain can be a game-changer in addressing this condition.
In this blog post, we will explore what plantar fasciitis is, its causes, and why a sensory-focused solution can be highly effective in managing and resolving foot pain.
What is Plantar Fasciitis
The plantar fascia plays a crucial role in supporting the arch of the foot and absorbing impact forces during walking, running, and other weight-bearing activities.
When this tissue becomes overstressed or stretched, it leads to micro-tearing of the collagen fibers, which triggers a repair response. If this repair response is not managed well it can ultimately lead to the sharp heel pain we identify as plantar fasciitis.
Common symptoms include:
Causes of Plantar Fasciitis
Although anyone can develop plantar fasciitis there are several factors which contribute to the development of plantar fascia stress and heel pain.
These include:
The Sensory Solution
While traditional treatments for plantar fasciitis focus on reducing inflammation, pain management, and stretching exercises, a sensory approach offers a unique, holistic perspective in addressing the root causes and providing effective relief.
Naboso provides sensory-based interventions which aim to enhance foot muscle activation, circulation and soft tissue recovery. Our products feature a patented texture or a two-point discrimination pattern which has been demonstrated in research to improve nerve stimulation and micro-circulation.
From morning, noon, to night the Naboso Recovery Collection can help you combat your heel pain.
In the Morning
Start with a Neuro Ball foot release for 5 minutes when getting ready in the morning. This is a great way to improve blood circulation, relieve muscle tension, and promote healing of the plantar fascia.
During the Day
Put the Activation Insoles in your shoes to ensure your feet stay strong and connected. These insoles will stimulate the nerves in the feet, enhancing proprioception and improving foot mechanics. Keep that foot connection throughout your entire day!
At Night
Slide on the Naboso Splay to stretch and splay the toes! This is an incredible way to open up the foot and release tension from the plantar fascia. Wearing the Splay for a minimum of 30 minutes at the end of day will give you that perfect foot reset.
All of these products can be purchased separately or together in the Naboso Recovery Kit for the best treat for your feet!
Conclusion
Plantar fasciitis can be a debilitating condition, but a sensory-focused solution offers a promising approach to managing and healing foot pain. By incorporating sensory intervention tools, targeted exercises, and mindful practices, you can enhance proprioception and ease the pain!
]]>For anyone who has ever experienced any peripheral nerve symptoms I'm sure you may have noticed that the symptoms get worse at night.
Have you ever wondered why this is the case?
Neurological conditions and nerve disorders are some of the most common conditions in which the symptoms actually increase throughout the night. This increase in symptoms leaves individuals in a state of anxiety and insomnia - both of which only further contributes to these symptoms.
Now, the reason nerve symptoms are worse at night has to do with a few factors including:
***
So, what can you do if you are experiencing nerve symptoms and are tired of them keeping you up at night?
Below is Podiatrist and Naboso Founder, Dr Emily Splichal’s, go-to nightly routine for combatting nighttime nerve pain. She advises her patients to do this every night for the greatest results.
Step 1. Dry brushing & lymphatic massage. Give a boost to your circulation and lymphatic system with this simple technique. Using a natural bristle brush, Dr Splichal recommends brushing the skin in the direction of the heart for approximately 1 minute before taking a hot bath or proceeding to Step 2.
Step 2. Epsom salt baths & Magnesium spray. Magnesium is a crucial mineral to every organ in the body and has been shown to benefit muscles and nerves. Whether you get magnesium from an Epsom salt bath or you spray it topically, any form of magnesium will help relax muscles and nerves. If you opt for the topical magnesium spray Dr Splichal recommends spraying only on the feet as it can sometimes cause itching.
Step 3. Peppermint Oil. This essential oil provides an analgesic and cooling effect when applied topically or added to a foot soak or bath. The menthol contained in peppermint oil naturally warms the skin and muscles to improve circulation in the area of numbness or discomfort. If adding to the bath, Dr Splichal recommends starting with 15 drops and increasing based on comfort level. If adding topically, Dr Splichal likes to mix with Step 4.
Step 4. Topical CBD Cream. CBD oil is all the craze in the medical community with some promising research around the efficacy of topical CBD and neuropathic pain. This soothing cream promotes a healthy anti-inflammatory response in the soft tissue and muscle and can improve circulation in the affected area. Dr Splichal reminds all patients that not all CBD products are created the same and therefore her go-to CBD cream is by PRoZE. She has personally used this herself during pregnancy to treat restless leg syndrome.
***
One last great reminder as you begin your nighttime routine - try to stay calm and relaxed. Integrate relaxing music when taking a hot bath or meditating as you start to fall asleep. The nervous system is a complex system that is highly influenced by our emotional and physiological well-being.
To learn other great tips on nerve health please visit www.naboso.com
]]>Although most stroke victims survive, they often face one or more post-stroke symptoms — including a reduction in motor function. This can significantly impact one's ability to complete everyday tasks and in turn, reduce their overall quality of life.
If you or a loved one are currently experiencing challenges following a stroke, specifically issues related to walking and/or maintaining balance, there are steps you can take to improve your circumstances.
Risk Factors and Causes of Stroke
A stroke occurs when blood circulation to the brain is cut off, resulting in a lack of oxygen and ultimately, brain cell death. This is why a stroke is also often referred to as a brain attack.
Once the brain is without blood or oxygen, brain cells begin to die within minutes, resulting in an impaired ability related to thinking, emotional control, movement, and speech.
The most frequent type of stroke is caused by a blockage of blood flow, known as an ischemic stroke. This results from one of three blockages — a clot within a blood vessel located in the neck or brain; a clot that moved from another area of the body; or the narrowing of an artery that leads to the brain.
The second type of stroke is caused by bleeding in the brain or the area surrounding the brain, known as a hemorrhagic stroke.
Although certain risk factors are out of your control, including age, family history, and gender, you can control risk factors such as smoking, hypertension, diabetes, obesity, and high cholesterol.
How a Stroke Impacts Motor Function
Stroke is one of the most common causes of physical disability around the world, and approximately 80 percent of survivors experience movement issues on one side of the body.
Most often, paralysis occurs on the side of the body that is opposite to the side where damage within the brain occurred. For example, if a stroke damages the left hemisphere, the right side of the body will experience symptoms of post-stroke paralysis.
While varying areas of the brain may be damaged, resulting in a spectrum of symptoms, issues with posture, balance, and walking occur when the cerebellum is affected.
In this case, some of the most common symptoms include but are not limited to:
Based on these symptoms, in addition to potential vision loss and vestibular system impairment (which controls variables such as balance and spatial orientation), it can be challenging to stabilize oneself and in turn, maintain motor function.
What You Can Do
As discussed above, there are many variables that impact walking issues following a stroke. That is why regaining one's mobility after experiencing a stroke is one of the most critical and significant challenges.
To regain mobility, specific obstacles must be addressed, which will likely relate to balance and sensation issues. Since a stroke often alters how the central nervous system works, sensory nerves are often hindered in regard to sending messages from the body to the brain, and vice versa.
This is why researchers often focus their attention on noninvasive forms of brain stimulation, with the goal to improve post-stroke gait and enhance neuroplasticity — which is the brain's ability to form new connections. The brain's capacity to do so has been verified in both animal models and humans.
Although stroke complications significantly vary in regard to severity, as well as each individual's ability to recover, learning how to walk again is possible through targeted stroke rehabilitation.
Physical Exercises & Therapy
Motor-skill exercises and range-of-motion therapy are both ideal, helping patients improve everything from coordination to muscle strength, all of which easing muscle tension.
Many post-stroke patients work with trainers and physiotherapists, focusing on individualized exercise plans. Although many of these exercises focus on the legs and feet, researchers have also found that arm exercises may also improve walking ability months, and in some cases, years after having a stroke.
As stated in this study, "Although the associated walking improvements may not be as robust as other treatment options, arm cycling training can activate interlimb networks — which contributes to rhythmic walking and coordination."
To find out more about the importance of exercise following a stroke, as well as how to incorporate more physical activity into your life, check out the Heart and Stroke Foundation.
Technology Assisted Devices
There are a number of innovative devices available, offering the latest in research and technology. Of these devices, Naboso Insoles are combining plantar sensory stimulation and barefoot science.
By stimulating the nerves in the bottom of the feet, these textured insoles have been shown to improve balance and posture while having a positive impact on gait patterns and overall motor control.
Another area of interest relates to ankle foot orthosis — or AFO. This approach has been shown to be significantly helpful when aiming to address complications associated with foot drop.
In this case, foot drop may be caused by damage to the nerves, weakness, or both. However, regardless of the cause, foot drop treatment tends to involve AFO to provide stability and actively improve gait. An example is the durable and dynamic Noodle AFO.
Electrical Nerve Stimulation
Various studies have focused on the benefits of transcutaneous electrical nerve stimulation (TENS), including this 2018 review, published in the Journal of Rehabilitation Medicine.
Based on seven randomized controlled trials, it was found that TENS is associated with a significant reduction in spasticity, as well as increased walking speed and static balance among stroke patients.
Address Symptoms that Hinder Walking Ability
Although each individual case is unique, and brain damage cannot be reversed, proactive rehabilitation efforts can help you achieve the best long-term outcome, especially in relation to walking.
The likelihood of improvement post-stroke will vary depending on the initial deficit. However, between 65 and 85 percent of stroke survivors relearn to walk within six months of their stroke.
While exercise is the common therapeutic intervention, if a patient exhibits poor posture or balance, this can make treatment strategies much more complicated.
This is why a combination of therapy options are recommended, especially those that are not independent of one another. For example, Naboso™ Insoles target some of the most problematic post-stroke symptoms so that patients can improve walking ability.
By helping patients restore function and improve variables such as balance, through the stimulation of the nervous system, this type of innovative technology is changing lives.
Learn more about neuro rehabilitation here, so that you or your loved one can reconnect to the most important foundation in relation to walking — the foot. This technology can also support those living with multiple sclerosis and Parkinson's.
]]>Up to 87% of people will experience foot pain at some point in their lives. This number is so high due to the amount of foot stress versus how much effort we put into foot recovery- in other words, we don’t pay enough attention to prevention or aftercare for foot pain.
At Naboso, we believe that a majority of foot pain could be prevented with daily foot recovery.
Whether you're suffering from chronic pain, athletic injury, or just looking for relief from everyday foot discomfort, incorporating daily, consistent foot recovery into your routine can make a significant difference.
In this blog post, we will explore an example of a daily routine using Naboso products for foot recovery, helping you take steps toward improved health and wellness morning, afternoon and night.
Morning
Start the day by releasing your feet with our Neuro Ball. The Neuro ball is three tools in one; and each has a unique contribution to fight foot fatigue. The ball is covered in proprioceptive texture that stimulates the arches of your feet when stepped on.
If you gently open the ball, it will split into two halves for simultaneous use on the feet. In the center of the ball is a small massage tool that can be used for acupressure along the muscles of the feet, allowing for maximum release.
Take five minutes to try our Foot Release Exercise in the morning to prevent pain throughout the day!
During the Day
In an ideal world, work would do itself and we would be able to just live our lives as out feet take care of themselves. While this isn’t fully possible, there are tools that make it almost that easy!
Stay connected to your feet with no effort at all using our textured insoles and socks. Our Ankle Recovery Socks have our patented texture built into the insides, wrapping around and stimulating your feet as you go about your day.
These use the same technology as our Activation insoles, and can be used together with them or separately! The recovery socks are designed to compress and stimulate simultaneously, to give you the maximum benefits.
Evening
At the end of a long day, we all just want to kick our feet up and relax. Restore your foot shape and realign your toes with our Splay toe spacers. Splay gently realigns your toes to their natural position, improving foot function and minimizing arch pain.
Splay helps to stretch and release your feet after long hours in shoes or a heavy workout to relieve pain! I’ve explained how to best use them in an easy video.
Conclusion
There are many options available to help boost your foot recovery and relieve pain, and the more of them you can work into your daily routine the better results you will see! By starting with these tools and exercises, you’ll be fast on your way to the results you want.
Our Naboso customers that subscribe to "the process" have become one with their movement.
Will you?
Read more about how to get started here.
]]>This is one of my favorite quotes. In fact, I love any quote that has to do with learning, expanding oneself and seeking self-improvement. I have always held the belief that our ability to learn never stops and would go so far as to say it is our responsibility to continue to learn and challenge our knowledge base. This is especially true for professionals in health and wellness as our understanding of the human body, physiology and pathology is always expanding.
My approach as a clinician has continuously grown and expanded from simply foot biomechanics and short foot exercise to brain, breath, emotion and the neuroplasticity of barefoot science.
One aspect I want to share with you is how our ability to discriminate surfaces, textures and touch is actually linked to emotional stability in children and adults.
From Survival to Sophistication
Touch is a powerful input system that both allows us to navigate and manipulate our environment (i.e., feeling the sharpness of rocks under our feet cues us to walk slower) and allows others to navigate and manipulate our environment (i.e. feeling someone grabbing you strongly warns you of a possible attack).
Now when it comes to evolution – touch is no different. The art of touch has gone from simply survival (is this a threat or not) to more finite and discriminative. This higher processing of touch refers to both the hands and feet - allows us to coordinate complex tasks such as micro-dissection surgery to the ability to read braille.
In present day man both the protective and discriminative aspects of touch still exist through a relationship that researchers call a dualism. This dualism of touch requires balanced interpretation of touch. Any deviation towards protective > discriminative and the individual has a heightened emotional “fight or flight” response to touch.
Enter the Tactility Defensive Child
The best example of this touch imbalance or altered relationship with touch can be observed is in a tactility sensitive or defensive child. Have you ever seen or experienced a child who doesn’t like the texture of certain fabrics on their skin or doesn’t eat certain foods because of the texture? Have you seen or experienced a child that doesn’t like to be hugged by other children or gets anxious and hostile when in close proximity to other people?
These are just a few examples of touch triggering a sympathetic/survival/fight or flight response in a child.
Research has shown that when these children are touched or touch a texture that they are defensive to, they will get a spike in cortisol levels which is indicative of a stress response.
It is well understood and accepted that elevated cortisol - even in children - can negatively affect the immune system (think auto-immune conditions and allergies), fat deposition (increase in childhood obesity) and learning / memory (ADHD, Autism, depression).
This is why I always say sensory before cognitive. In order to allow the optimal cognitive development of children (learning, memory, attention) we need to ensure the foundation of sensory stimulation – and to their relationship to sensory stimulation is healthy.
(To learn more on this topic please check research Sensory Integration by A.J. Ayres)
Using Barefoot Science to Re-Balance Touch & Emotion
When it comes to Sensory Integration there are three main areas that need to be optimized during childhood development – vestibular, proprioceptive and tactile.
What’s interesting is these are the main somatosensory input systems to allow human locomotion – with human locomotion being linked to higher level cognitive functioning and emotional awareness.
The bare foot is a powerful tactile (touch) and proprioceptive-rich area of the body that in upright stance is the only contact point between the body and the ground.
Increased and earlier footwear use in children coupled with less foot sensory stimulation and exploration has paralleled the rise in ADHD, Sensory Processing Disorders, emotional disconnection and aggression in children.
Could there be a link? I would say so!
But it is not too late. We can use the understanding of barefoot science to help children and adults with sensory processing disorders as well as anyone along this spectrum.
Below are a few guidelines I recommend for integrating barefoot stimulation with these individuals:
Learn more at naboso.com
]]>But the good news is, modern technology backed by scientific research can enhance and support a healthy lifestyle.
THE IRONY OF INCREASED EXERCISE
If you do more sports activities, you must be aware of how to keep your body safe and healthy while exercising. Studies show that the most common sprains and strains are related to sports: the ankle joint accounts for 72 percent of all injuries.
How serious is this in the United States alone? Two million individuals suffer ankle injuries every year, and the cost to repair your feet muscles is far from cheap. A single sprain leads to setbacks at work, family life, and general life satisfaction.
You might recognize the initial symptoms of swelling and ankle pain when jogging excessively or working out in the gym. If not treated, an ankle sprain can lead to secondary conditions. These include tendinitis, medial tibial stress syndrome, and medial knee pain. Up to 80 percent of patients who suffer a small ankle sprain will develop chronic ankle instability. More will experience permanent foot injury.
So how do we address this growing health problem? The best way is to ensure that while you are exercising, you are also strengthening your foot muscles. Balance, power, and strength are all factors in helping you perform physical exercises without the risk of injury.
Here are three ways to do that, backed by scientific proof:
Barefoot Training
Can training without sports shoes benefit your feet muscles? Absolutely!
Science has proven that it is far from normal for humans to be wearing closed or covered shoes all day long. Shoes support our feet, but they also restrict movement. They decrease flexibility and inhibit our muscles from performing as they should.
This is why many physical therapists recommend exercising barefoot. Look at yoga or Pilates athletes. Their agility and balance are enhanced when their feet aren’t restricted by shoes. Similarly, dancers are barefoot or wear flexible shoes that promote — not inhibit — movement.
When you train barefoot, you enhance sensory stimulation, improve joint health, and optimize balance. And when you are more stable, you’re less likely to suffer injuries due to a fall. To learn more about barefoot training check out the book Barefoot Strong by Dr Emily Splichal.
Short Foot Exercise
Many active people suffer from plantar fascial pain and metatarsalgia. This is often due to a weakness in the small foot muscles. Short foot exercise (SFE) or “foot doming” is one of the most effective foot exercises which can improve this. The exercise conditions your feet muscles for endurance. It requires no equipment, and you can do it anywhere — even seated.
How does SFE work?
Start by finding your foot tripod which is under your first toe, fifth toe and heel. Lift the toes, spread them out and place them back down onto the ground. Using your intrinsic foot muscles, start to push the tips of the toes down into the ground. Hold for 10 seconds. Relax and repeat five times per side. If you experience cramping, simply relax, and try again later. To see a full video on how to perform SFE click HERE
In one study, short foot exercise was used to address chronic foot instability. Thirty adults were monitored during exercise for eight weeks. Scientists measured the quantitative somatosensory of joint position sense, vibration sensory thresholds, balance, and ankle instability. The group that performed the short foot exercise showed significant improvement in all the categories. SFE was more effective than regular physical therapy for treating ankle sprain patients.
Texture Stimulation
Your feet can affect everything else in your body. How you exercise will directly affect the pressure on your knees, hips, low back, and neck, so it can lead to many injuries.
When exercising, pay attention to the skin on the bottom of your feet. It is critical for balance, posture, motor control and human locomotion. Using scientifically backed texture technology during exercise protects your soles. It ensures you get the most out of your workouts, every time. Naboso has both textured mats and insoles that are perfect for strengthening your feet and body.
The Naboso mat was developed by Podiatrist and Human Movement Specialist Dr. Emily Splichal. It has a unique, patent-pending material based on texture research and surface science. The unique texture will stimulate your body’s nervous system through the skin on the bottom of your feet. When using it, you may notice an improvement in your postural control, stability, and strength.
Here are three ways you can use the Naboso Mat:
Similarly, Naboso Insoles work by stimulating the nerves in the bottom of your feet. They not only improve balance but positively impact gait patterns, ankle proprioception and force production.
You can think of Naboso like “braille for the feet.” Naboso material lets your feet “read” the ground. With every movement, you become stronger, more flexible, and empowered.
For more information about Naboso, visit our website and explore our product line today.
]]>As you pull out your favorite sandals, did you ever think "what makes the perfect sandal?"
Should it be supportive like our sneakers?
What about flip flops and slides?
There are many styles to choose from, and like most of our other shoes, many of them are secretly bad for your feet - especially your nervous system.
A Foot Stimulating Sandal
Our bodies are designed to feel the ground beneath our feet, especially in warm weather. When we feel the earth, our brains make small adjustments so we can move more fluidly and make informed decisions about the terrain we are on.
Heavily cushioned shoes and sandals block that connection and cause strain, which over time can lead to pain and weakening of our foot muscles.
Instead, we should connect with our natural form of being and embrace thin, textured sandals to allow our bodies to feel the earth again.
When we introduce texture to the soles of our feet, our brains pay more attention to that surface and our nerves “wake up” a bit more, preventing the dreaded strain.
Enter the Naboso Trail Sandal.
The first of its kind, the Naboso Trail uses patented proprioceptive technology to awaken the nerves in your feet as your senses awaken with spring.
Stylish and functional, the Naboso trail is available in men’s and women's sizes and is perfect for fixing up and showing off your beautiful feet this season!
Check out the product page here
]]>Chronic use of cushioned shoes and stiff arch supports has been shown to cause weakening of the intrinsic foot muscles and denervation of these muscles.
Plantar fasciitis, collapsing arches and stress fractures are just a few of the injuries associated with a weakening foot.
The Solution?
One way to strengthen feet is by changing out those cushioned shoes for more flexible, minimal shoes. Interestingly, research has shown that wearing minimal shoes can be an effective way to strengthen foot intrinsics, leading to hypertrophy of the muscles and increasing toe flexion strength.
But simply changing your shoes may not be enough.
This is where foot exercises come into play.
Although there are many foot exercises to choose from, one stands out from the rest and will give you the biggest return for each rep performed.
Can you guess which foot exercise leads to the greatest intrinsic activation?
A 2016 study by Gooding et al. compared 4 different foot exercises (short foot, toe out tap, big toe lift and lesser digit lift) with a T2 MRI to look for percentage increase in muscle activation of the abductor hallucis, flexor digitorum brevis, abductor digiti minimi, quadratus plantae, flexor digiti minimi, adductor hallucis oblique, flexor hallucis brevis, and interossei and lumbricals (analyzed together) after each exercise was performed
The winner of highest intrinsic activation was short foot exercise!
This is one of the favorite exercises at Naboso and according to this study it caused a 30% increase in abductor hallucis activation.
FYI, the abductor hallucis muscle is the intrinsic muscle that plays a role in medial arch stability and the prevention of bunion formation.
A close 2nd was the great toe tap exercise however prior studies have shown this exercise has much lower compliance as it is technically more difficult to do and harder to isolate compared to short foot.
Haven't tried short foot yet? Let's try it!
Want to get even more out of your short foot exercise?
Combine it with the all-new Foot Wedges by Naboso!
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Your “Foot Beat”
Your heart is a muscle that works to pump blood throughout your body, with our blood being responsible for bringing oxygen and nutrients to all the cells in your body.
Once this blood has delivered the nutrients, it needs to return to the heart to be re-oxygenated in the lungs and then cycles thorough the heart again. This return of the blood to the heart is referred to as venous return, and as you could imagine can sometimes be challenging to get the blood all the way back up from the tips of our toes!
But not to worry, as we have a built in “second heart” in our feet!
The simple action of moving the ankle up and down, such as when we walk, activates our calf pump and it pushes the blood back up to the heart.
Impact of Venous Insufficiency
Sometimes due to medical reasons or inactivity this return of venous blood is insufficient and can cause a blood volume deficient leading to impaired cardiac output and heart issues.
This decreased cardiac output doesn’t just affect the heart itself but all parts of the body, including the feet. Swelling or edema, varicose veins, discoloration of the skin and nighttime leg cramps are just a few of the symptoms that may be experienced with venous insufficiency.
Movement Is Key!
One of the best ways to support venous return is with movement!
The action of pushing off to take a step or to go upstairs forces our calves to contract and pushes the blood back up to our heart.
Try to fit in at least 5,000 steps a day if you can for optimal foot and heart health.
If balance is slowing you down then consider the below additional ways to support healthy foot circulation.
Whole Body Vibration such as that by PowerPlate
Neuromuscular Stimulation such as that by Revitive
Textured massage such as that by the Neuro Ball
Want to learn even more about healthy foot circulation and supporting your "second heart"? Check out our video below!
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These injuries can result in long term disability, high economic costs due to persistent symptoms and repeated ankle sprains; and can potentially end an athlete’s career.
Over the years, ankle rehabilitation has been pretty consistent with the standard physical therapy protocol involving "proprioceptive training".
Proprioceptive Training
Proprioceptive training involves exercises that challenge the capacity of the nervous system to detect shifts in center of pressure and joint position.
Some of the most common proprioceptive training modalities include wobble boards, dyna discs and the Bosu; all of which are forms of instability training. A recent meta-analysis examined the effects of unstable surface training on proprioception and balance in active adults with chronic ankle instability which demonstrated great inconsistency in results.
Due to this inconsistency, it was questioned if perhaps the answer to ankle rehab was not proprioceptive but rather mechanoceptive?
Mechanoceptive Training
Mechanoception is a type of exteroceptor that is found on the plantar foot and palmar hand. These nerves respond to mechanical deformation which when stimulated communicate with the somatosensory cortex to build foot and body awareness.
There are a few key stimuli that are involved in the mechanoceptive system.
Skin Stretch
Tactile stimulation such as skin stretch was first introduced into the athletic industry in the form of athletic taping. It is proposed that ankle taping, such as that with RockTape, increases the afferent input of skin mechanoceptors, stimulated by the traction of the tape on the skin.
When combining athletic tape with instability training it was found that there was a significant acceleration in rehabilitation in subjects with chronic ankle instability (CAI).
Clinically, this suggests patients could be discharged sooner and athletes could return to sport more promptly when taping was combined with wobble board training.
Vibration
Another form of mechanoceptive stimulation that can potentially have a powerful impact on ankle perception and stability is vibration.
Vibration, such as that created by the PowerPlate, translates to dynamic movement and the perception of ground reaction forces when our foot strike the ground.
A subsequent study found that 6 weeks of barefoot unstable surface training with sub-threshold electrical stimulation applied to the foot/ankle significantly improved single-leg stability when compared to unstable surface training alone.
Like skin stretch, combining vibration with traditional proprioceptive training resulted in faster recovery and return to sport for athletes.
Texture
The third and final mechanoceptive stimuli from our feet which can be integrated into combined ankle rehab program is texture.
The detection of texture or two-point discrimination, such as that created by Naboso products, is an SA1 Merkel Disc stimuli which has been shown to play an integral role in quiet stance and the control of medial lateral sway.
To date no research has been done demonstrating the combination of proprioceptive with texture stimulation, however when used alone texture suggests a promising option for ankle stability.
This was demonstrated in a 2012 study by McKeon which showed a reduction in medial lateral sway when using textured vs smooth insoles for those with chronic ankle instability.
Conclusion
At Naboso, we believe in the power of sensory stimulation for the optimization of movement and that the sensory stimulation should be multi-dimensional meaning texture, vibration, skin stretch, proprioceptive, visual and auditory.
The Naboso product line is our way to provide the textural stimulation part of this story which when combined with other input can only enhance or up-regulate body perception and awareness.
To learn more about the Naboso insoles, mats, flooring and release tools please visit www.naboso.com
]]>As a Podiatrist, I frequently treat patients complaining of numbness in their feet and legs. From the top of the foot to the lateral aspect of the heel, we typically associate loss of protective sensation with our diabetic clients – however this is not always the case.
We all, regardless of age need to consider our peripheral nerve health!
Through years of treating various nerve entrapments and peripheral neuropathies, I have become quite passionate about educating my patients and the general public on the importance of protecting peripheral nerve health with age.
The Nervous System
Comprised of both the Central Nervous System (CNS) (brain & spinal cord) and Peripheral Nervous System (PNS) (nerves & axons), our nervous system is responsible for coordinating voluntary and involuntary actions.
Our PNS is a complex network of spinal nerves and plexuses branching from the spinal cord and includes the cervical spinal nerves, brachial plexus and lumbosacral plexus. The communication of our peripheral nerves is based on an afferent (initial signal up to CNS) and efferent (response signal back down to PNS) pathway which controls our movements and actions.
What’s unique about the PNS, as it relates to the foot, is this is where the smallest nerve branches exist. These tiny nerve branches will have either a sensory (skin) or motor (muscle) function.
Those small nerves that have a sensory function to the skin are referred to as cutaneous nerves or in the bottom of the foot they are our plantar cutaneous receptors. These small plantar cutaneous nerves are responsible for processing information that allows us to maintain quiet stance, manipulate uneven terrain and absorb impact forces.
Foot Fact: Did you know that we have both small nerves and large nerves in our foot? Small nerves can be found in our plantar skin and the large nerves are in the muscle tendon junction or around the ankle joint. The small nerves provide a faster response when compared to large nerves. Guess what stimulates these small nerves? Naboso!
Aging and Nerve Health
You have probably read at least a dozen articles advocating the benefits of protecting cognitive function as we age. From exercise to crossword puzzles, there are many ways to keep your brain sharp as you age.
But how much do you think about your peripheral nerve health?
Our ability to maintain an active lifestyle and participate in the activities we enjoy is just as dependent on a strong, healthy peripheral nervous system as it is to cognitive function.
Foot Fact: Did you know that 70% of our plantar mechanoceptors are sensitive to vibration? The sensitivity of these mechanoceptors peaks at age 40 and by age 70 requires twice the stimuli to create the same response. This is why we advocate all Naboso products as we age!
Tips to Protecting Peripheral Nerves
Tip #1 – Keep blood sugar under control
Although we typically associated elevated blood sugar levels with diabetes, we can all experience fluctuations in our blood sugar levels (think Ben & Jerry’s ice cream).
Elevated glucose in our blood stream is converted to AGEs(advanced glycation end products). The myelin that surrounds our peripheral nerves is sensitive to these AGEs – which cause demyelination and disrupts signal transport.
The formation of AGEs stimulates an increase in oxidative stress, free radical formation and an up-regulation in our pro-inflammatory markers. Or essentially elevated blood sugar levels (even in a non-diabetic) causes aging and degeneration of peripheral nerves (with the foot nerves going first!).
Tip #2 – Consider Nerve Protective Vitamins
When I was in Graduate School a big part of my focus was on vitamin supplementation and diabetic peripheral neuropathy. Having spent so much time researching this topic I became a firm believer in the benefits of the appropriate vitamins in protecting nerve health as we age.
Everyone can benefit from nerve protective supplements – especially if we consider that elevated blood sugar levels (even in a non-diabetic) can start to damage our peripheral nerve function.
Vitamin #1 – L-Methyl Folate
This is not your mother’s folic acid!
L-methyl folate is the activated form of folate (folic acid) which has been shown to increase nerve growth factor. When taken over a period of 6 months studies have shown an increase in epidermal nerve fiber density (or in other words more peripheral nerves!). Link to study
Dosage: 1000 ug X 3 times day
Vitamin #2 – Acetyl-L-Carnitine (ALC)
ALC is another powerful nerve protective supplement.
ALC has been shown to decrease painful nerve symptoms, as well as increase vibratory sensation. Remember that we maintain balance and absorb impact forces based on our ability to detect vibration so this is extremely beneficial as age!
Dosage: 500mg x 2 times day
Vitamin #3 – R-Lipoic Acid
This is probably my favorite supplement! (Yes I do get that excited over a vitamin)
Touted as one of the most powerful anti-oxidants, ALA has been shown to improve micro-circulation to peripheral nerves while decreasing oxidative stress. A key point about ALA is that it must be taken in the R-LA form. “R” form is one that is biologically active (vs. “S” form).
Dosage: 600mg x 1 time day
Tip #3 – Cardiovascular Exercise
Cardiovascular exercise has many benefits, one of which is related to peripheral circulation. The vascular system, just like the nervous system, is very intelligent meaning that if there is a loss in circulation to one area of a muscle the vascular system will create what’s called collateral circulation (or in other words form new blood vessels). This is why cardiovascular exercise is beneficial for those with peripheral arterial disease.
So just like the collateral circulation formed in muscles, our vascular system can create new micro-vascular pathways to our nerves. The more blood and oxygen to our nerves the healthier they are!
Tip #4 – Myofascial Release
When I have a patient with idiopathic nerve symptoms I often include myofascial work into their recovery program. Our complex network of superficial and deep fascial is intertwined with just as complex of a network of arteries, veins and peripheral nerves.
As our peripheral nerves course from the spine down to the foot it is only inevitable that they may get “stuck” or “sticky” at some point. From muscle adhesions to a loss in fascial flexibility, our inflexibility can often impede nerve conduction.
Just like when you sleep on your arm and wake up with it tingling, to a smaller degree this is what’s happening to our peripheral nerves when they get caught in fascial tissue.
I often recommend to my patients to release their plantar foot, up the back of the calf to the hamstrings and into the glutes and piriformis. For those with nerve symptoms this should be done daily.
Check out out 5 Point Neuro Ball Foot Release!
Tip # 5 – Go Barefoot!
This one pretty much goes without saying! If our small nerves are on the bottom of the foot we want to keep them sensitive and awake through frequent barefoot stimulation.
Our nervous system is very plastic – which means that it can be shaped, challenged and molded based on the stimuli it encounters. Conversely, if you do not stimulate your peripheral nervous system it will begin to weaken, fade and atrophy.
Whether your barefoot routine includes vibration training, standing on different textures or simply walking around your home – daily barefoot stimulation is enough to keep these small nerves on point!
Want to kick it up a notch? Workout barefoot or check out any of the Naboso sensory products.
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Mobility or flexibility in our joints is a necessary part of how we move dynamically and transfer energy when we walk, squat or jump. Any limitation in range of motion can lead to restricted movement, compensation patterns and joint stress.
As a Podiatrist, one of the most common joints where I see restricted range of motion impacting movement is the ankle. From tight calves to flat feet, there are several common causes of limited ankle mobility. However, regardless of the cause, there are a few things everyone can do to increase their ankle flexibility and improve their movement.
But before we jump into the recommended release techniques, lets briefly review the movements of the ankle joint.
Ankle Joint Movements
The primary movements of the ankle are dorsiflexion and plantarflexion. Dorsiflexion occurs when the foot is flat on the ground and the leg is shifting over the foot. This movement can be observed when descending into a squat or sitting down in a chair.
A limitation in ankle dorsiflexion can cause over-pronation and is the most common contributor to flat feet.
The opposite of ankle dorsiflexion is ankle plantarflexion. This is when the toes are moving away from the leg such as when a dancer points their toes or when climbing stairs.
The transition into ankle plantarflexion is how we release energy during dynamic movement and is often referred to as a position of power.
Where most of the restriction in the ankle occurs is on the side of ankle dorsiflexion. Therefore, this article will focus on release techniques to improve ankle joint dorsiflexion.
Technique #1 – Plantar Foot Release
Releasing the plantar fascia on the bottom of the foot can improve ankle mobility as this tissue is actually connected to the calf muscles.
Using the Neuro Ball, stand or roll the foot for at least 5 minutes twice a day. This is especially beneficial to those who stand on their feet all day.
Technique #2 – Soleus Release
The calves, found in the back of the leg, is made up of two muscles – the soleus and the gastrocnemius. Of the two, the lower muscle or soleus has a greater influence on ankle mobility and therefore this 2nd release technique will be on that muscle.
Using the Neuro Ball release the soleus muscle for at least 2 – 3 minutes every day. Try to use a combination of pinpoint pressure and cross friction, and work all angles of the muscle.
Technique #3 – Hip Flexor Release
It may be a surprise to some that I am including a hip flexor release for ankle mobility, however our hip muscles can greatly influence our foot and ankle function.
For this release, use the Neuro Ball to address the upper quadriceps and hip flexor muscles. Try to release these muscles at least 2 -3 minutes every day, especially if you sit a lot throughout the day.
Although these release techniques do not address all causes of limited ankle mobility, they can be beneficial for most people. If you find that you are still experiencing restriction in the ankle or have pain on range of motion, it is recommended to see your local podiatrist for a more thorough evaluation.
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Started in 2016, National Sock Day was started by a sock company to celebrate the fun and fashion of one of our favorite accessories!
History of Socks
Like shoes, socks and stockings were originally a status symbol. Due to the complexity and secrecy of the manufacturing process, socks were often only donned by the wealthy.
By the time of the Industrial Revolution, socks (mostly made of wool) became easier and cheaper to produce. The first circular knitting frames were developed at the beginning of the 19th century and as factory production became more advanced, socks started being sold to the masses.
Now, socks are sold at most major department stores and are readily available almost anywhere. There are toe socks, grips socks, funny socks and even textured socks (ahem, Naboso!)
In 2021, the global socks market was valued at almost $42 billion!
Socks That Stimulate
As sock innovation continues to evolve, Naboso has engineered a way to bring its stimulating texture into the inside of a sock. This novel idea was no easy feat and took several years of testing to finally create the neuro-activation pyramid associated with all our products.
This patent-pending process has now been applied to ankle socks, knee high compression socks and our all-new Studio Socks with grip.
If you are looking to reduce foot fatigue, enhance foot awareness or strengthen foot muscles then the Naboso Sock Collection is your answer.
Want to learn even more about the benefits of the Naboso Socks click below
]]>One of my biggest words of advice to my patients is, daily consistent habits are the ones that have the greatest impact on overall health and well-being.
Whether this is brushing your teeth in the morning or doing a daily foot release, consistently doing something positive for the body will over time create a large accumulative effect.
To further understand the power of consistency it is important to appreciate that aging, disease, and most injuries are slow and progressive in nature. It is the day-to-day stress we place on the body that slowly accumulates and eventually causes a breakdown in the system.
Take, for example, plantar fasciitis or fasciosis. This soft tissue injury occurs after the repeated overload of the tissue and is often the result of hours on our feet and miles in our shoes.
To effectively prevent or manage heel pain and stress to the plantar fascia we need to think about consistent daily habits that are to be performed as part of our lifestyle. Below are a few that I recommend to many of my patients.
Habit #1 – Daily Foot Release
Releasing the feet on the Neuro Ball is an easy way to release and reverse the daily stress we place on our overworked foot muscles. Doing just 5 minutes, twice a day, when brushing the teeth can be a powerful and effective way to reduce stress on the plantar fascia and other tendons of the foot.
Habit #2 – Daily Foot Activation
Our feet have 17 small muscles in the bottom of the foot, all of which play an important role in foot support and the absorption of impact forces. Depending on foot type and type of shoes worn, these intrinsic muscles may be weak, requiring daily foot activation.
To wake up the foot muscles, stand on one leg barefoot for 30 seconds. To get even more foot activation, try to push the toes down into the ground. If you can perform this 2 times per side.
Habit #3 – Daily Sensory Stimulation
The bottom of our feet contains thousands of nerves, all of which need to be stimulated and challenged in order to stay sensitive. Walking around barefoot in the home or on a Naboso Mat is a great way to get at least 30 minutes of sensory stimulation a day.
Added bonus, if the weather allows, try to do your barefoot stimulation outside as you get the added benefit of earthing!
Habit #4 – Daily Foot Hydration
No other part of the body is placed under as much load or stress as the feet. All of this accumulative stress can wreak havoc on the skin of our feet. From calluses and corns to athlete’s foot and fissures, the skin of our feet also deserves daily TLC.
Daily use of a urea-based product can not only moisturize the feet but also reduce the thickening of the skin as it is a mild exfoliant. In addition to daily moisturizing of the feet, it is also beneficial to perform a weekly mechanical debridement with a pumice stone or foot file.
Habit #5 – Daily Foot Supplements
Daily supplements are a great way to support the body’s nutritional and protein needs when they cannot be met through diet alone. In addition, as we age our body’s natural production of certain enzymes declines, making supplementation with products such as StepStrong important to maintain a certain level of health.
Like with all supplements, consistency is very important. Their effect on the body is slow, accumulative, and oftentimes based on other healthy habits. I often advise my patients to take supplements consistently for 3 months before assessing their efficacy.
As a final reminder of the above healthy foot habits. Remember that that is exactly what they are – habits. It takes at least 60 days or just over 2 months to create a habit. So be patient, be kind to yourself, and most important – be consistent!
- Dr Emily Splichal
]]>As positive as this sounds, there is a downside to this information-age, and that is accuracy of information. Anyone theoretically can claim to be an expert and can create content on the internet.
Below are a few foot myths we’ve seen on the internet and that we want to make sure we set the record straight.
Myth #1 – Bunions are caused by bad shoes
This is probably one of the biggest myths both on and off the internet. A bunion is a deviation of the long bone (metatarsal) in the foot causing a bump on the inside of the foot near the big toe.
Often blamed on narrow footwear, bunions are actually caused by an instability and hypermobility in the foot, specifically a part of the foot called the 1st ray. This joint in the foot loses its stability in those with flat feet, over-pronation and ligament laxity.
Prevention of bunions can be done by strengthening the feet and hips, wearing sensory insoles or arch supports and integrating toe spacers into your day.
Myth #2 – Our feet cannot support themselves without orthotics
Building off of Myth #1, certain foot types cannot support themselves with orthotics, but this is the minority of feet. The vast majority of us have the capacity to support our arch dynamically – we may just need to strengthen our feet.
One of the best exercises for strengthening the foot and arch is short foot. In the video below, Naboso founder Dr Emily demonstrates how to perform this easy foot exercise.
Myth #3 – All children will grow out of their flat feet
All babies are born with flat feet with the foot arch developing over a period of 6 – 7 years. Having said that, around the age of 2 – 3 years old a child with a ligament lax foot will present in a specific collapsing way that they may actually benefit from orthotics.
Now despite the potential benefit of orthotics in this small percent of children, it doesn’t mean that we are not integrating the powerful barefoot and sensory stimulation of playing without shoes on or using the Naboso Children’s Insoles.
Myth #4 – No pain, no gain.
This is a big one, especially for those who are current or former athletes. The mentality of no pain, no gain is one that can easily set the foot up for chronic pain and soft tissue damage. With each painful flare up, the soft tissue is exposed to inflammatory cells that create collagen stickiness and degeneration.
Instead we try to teach the philosophy of listening to the body and integrating daily foot recovery preventatively. Something as simple as the 5 point foot release with the Neuro Ball can offset foot fatigue and injury risk.
Myth #5 – People with neuropathy should never go without shoes on.
This is one that requires careful explanation. When we recommend barefoot and sensory stimulation to those with neuropathy we are prefacing this with always ensuring this is done in a clean and safe environment with foot checks before and after each barefoot session.
Why barefoot sensory stimulation, such as standing on the Standing Mat, is so important to those with neuropathy is that if these nerves are not stimulated and challenged they will just continue to weaken.
Other great ways to stimulate the plantar nerves in those with neuropathy is standing on a vibration platform, using the Naboso Neuro Insoles and waking up circulation with NMS plates such as that by Revitive
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