What if one simple exercise could change the way you connect to your feet, stabilize your arch, and build a stronger foundation for movement?

In this episode of Root to Rise, Dr. Emily Splichal breaks down one of the most important exercises she teaches: Short Foot.

More than an arch-strengthening exercise, Short Foot is about learning how to create tension and stability through the intrinsic muscles of the foot while maintaining connection to the ground. Dr. Emily walks through the anatomy behind Short Foot, why foot position and sensory awareness matter, common mistakes that change the exercise, and how to progress Short Foot from an isolated activation into standing and dynamic movement.

You'll learn why Short Foot has remained a cornerstone of Dr. Emily's approach to barefoot training—and why mastering this seemingly simple exercise can change the way you think about foot strength.

In this episode:

What Short Foot actually is
The anatomy behind the exercise
Intrinsic vs. extrinsic foot muscles
Creating the "shortening" action without curling the toes
Why sensory input matters
Common Short Foot mistakes
When and how to use Short Foot
How to progress from activation to integrated movement

Your feet don't just need to be stronger. They need to know how to respond.

👣 Connect with Dr. Emily Splichal:
Consultations: www.dremilysplichal.com
Instagram: www.instagram.com/dremilydpm

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New episodes exploring barefoot science, nervous system health, emotional regulation, and holistic human performance.

What if chronic pain isn't the problem—but the body's request for change?

In this episode of Root to Rise, Dr. Emily Splichal sits down with Dr. Perry Nickelston, internationally recognized as The Lymph Doc, to explore why true healing begins long before symptoms appear. Together, they unpack the remarkable connection between the lymphatic system, fascia, breath, movement, and the nervous system, revealing how these interconnected systems influence inflammation, recovery, resilience, and overall health.

Dr. Perry shares why "stopping the chase" is one of the most powerful shifts clinicians and patients can make, why the lymphatic system may be the missing piece in chronic pain and persistent dysfunction, and how simple daily practices can restore the body's natural ability to heal.

Whether you're a healthcare professional, movement specialist, or someone searching for answers beyond traditional pain management, this conversation will change the way you think about healing—from the inside out.

In this episode you'll discover:
Why pain is often a symptom—not the source—of dysfunction.
The vital role of the lymphatic system in inflammation, immunity, and recovery.
How fascia, breath, and movement work together to create health and resilience.
Simple strategies to improve lymphatic flow and support your body's healing capacity.
Why every system in the body is connected—and why healing should be approached the same way.

Learn more about Dr Perry at www.stopchasingpain.com

👣 Connect with Dr. Emily Splichal:
Consultations: www.dremilysplichal.com
Instagram: www.instagram.com/dremilydpm

🎧 Follow & Subscribe for More:
New episodes exploring barefoot science, nervous system health, emotional regulation, and holistic human performance.

More than 20 million Americans are living with peripheral neuropathy, yet most conversations focus on what has been lost—lost sensation, lost balance, and damaged nerves. But what if the story doesn't end there?

In this episode of Root to Rise, Dr Emily Splichal explores the emerging science of peripheral neuroplasticity—the remarkable ability of the peripheral nervous system and the brain to adapt following nerve injury. While nerve regeneration and neuroplasticity are distinct processes, research suggests rehabilitation, sensory retraining, and meaningful movement can influence how the nervous system reorganizes and supports recovery.

You'll learn:

What peripheral neuropathy really is
Different types of neuropathy and causes
The difference between positive and negative symptoms
Why sensory input is essential for healthy movement
How to safely train your feet with neuropathy
How movement, sensory stimulation, and rehabilitation may support nervous system adaptation

This episode challenges the idea that neuropathy is simply a condition to manage. Instead, you'll discover why the nervous system remains dynamic throughout life and how thoughtful rehabilitation can help you reconnect with your body from the ground up.

👣 Connect with Dr. Emily Splichal:
Consultations: www.dremilysplichal.com
Instagram: www.instagram.com/dremilydpm

🎧 Follow & Subscribe for More:
New episodes exploring barefoot science, nervous system health, emotional regulation, and holistic human performance.