Dr Emily Splichal DPM - Center for Functional & Regenerative Medicine

02/09/2026

Flat feet aren’t all the same, and that’s exactly why so many people stay stuck.

“Flat feet” is a label, not a diagnosis. The real question is how your foot is functioning - when it pronates, how stable it is, and whether you’re dealing with muscle weakness, ligament laxity, or a more rigid structure that needs a different approach entirely.

In this solo episode of Root to Rise, powered by , I break down a practical framework for understanding foot type so you can stop guessing and start choosing the right tools: strengthening when it’s appropriate, support when it’s necessary, and footwear strategies that actually match what your body needs.

In this episode, we cover:
• Flexible vs. rigid flat feet and why classification matters
• How foot mechanics influence knees, hips, pelvis, and low back
• When exercises can help - and when they won’t change arch shape
• How to approach flat feet in children without over-correcting too early

The full episode of Root to Rise, powered by , is available on Apple Podcasts, Spotify, or YouTube.


flat feet explained | pronation and posture | movement longevity

02/06/2026

Walking fast isn’t just about “pushing harder.” It requires one key skill that a lot of people lose quietly over time - the ability to balance on one leg.

Every step of walking is essentially a single-leg stance. If you can’t stabilize on one side, the body compensates with shorter steps, slower speed, and less efficient movement. That’s why gait speed is so tied to longevity. It reflects how well your nervous system can coordinate balance, mobility, and fascia-based recoil.

In this episode of Root to Rise, powered by , I break down why walking speed is considered a vital sign and what you can do to reclaim it at any age - starting with single-leg stability.

Watch the full episode on Apple Podcasts, Spotify, or YouTube.


gait speed | single leg balance | movement efficiency

02/05/2026

My book Sensory Sapiens is about reclaiming the intelligence that lives beneath thought - the quiet, built-in wisdom of your nervous system and senses.

When you learn to listen to your body through sensation, you move with more clarity, regulate stress more effectively, and feel more grounded in everyday life.

Sensory Sapiens is available on Amazon. Link in bio.


sensory intelligence | embodied awareness | body based wisdom

02/05/2026

Did you know most children are born with flat feet? 🦶

Arches develop with time, movement, and sensory input — not rigid support.

Strong feet come from play, balance, and barefoot exploration, not restriction.

Support development, don’t rush correction. 👣✨

if you are interested in a virtual consultation for your child’s feet please visit dremilysplichal.com

02/04/2026

Want a simple way to “wake up” your feet in the morning? Try this 5-minute routine using Neurodomes + a Neuro Ball.

This is one of my favorite ways to start the day because it combines three things your feet need: sensory input, mobility, and stability. And when your feet are more responsive, everything above them moves better.

Quick outline of the flow:
• Neurodomes: a few 30-second holds in different foot positions to stimulate key sensory zones
• Toe + knee alignment work to open the foot and improve awareness
• Forward lean reps to integrate the feet with posture and gait mechanics
• Short balance holds to train single-leg stability
• Finish with Neuro Ball heel squeeze calf raises for strength + connection

The best part is consistency. Five minutes a day adds up quickly.

Shop Neurodomes + Neuro Ball at naboso.com


morning foot routine | neurodomes | foot activation

02/02/2026

Bunions are one of the most misunderstood foot conditions - and the “bump” is not the whole story.

In this solo episode of Root to Rise, powered by , I reframe bunions around what actually matters for long-term movement health: big toe mobility and how we walk.

Your big toe is a primary driver of propulsion. When its motion is limited, stride length shortens, walking becomes less efficient, and the body starts compensating up the chain. Over time, that can contribute to increased joint wear and issues far beyond the foot, including knee pain, hip dysfunction, and low back pain.

In this episode, I cover:
• How limited big toe motion changes gait and increases joint stress
• The truth behind common bunion myths (genetics, shoes, and “reversing” bunions)
• How to slow or pause progression without surgery
• When surgery may be protective - and when waiting too long can limit options
• Why walking mechanics are one of the strongest predictors of movement longevity

The full episode of Root to Rise, powered by , is available on Apple Podcasts, Spotify, or YouTube.


bunion education | big toe mobility | walking mechanics

01/30/2026

When you’re anxious or stressed, it’s not always obvious in your heart rate. Sometimes the body is quietly in a defensive state, and you just feel “off” - tight, wired, or unable to settle.

This is a quick nervous system reset you can try using your eyes to help shift toward a calmer, more regulated state.

How to do it:
• Keep your head still and look all the way to the right with only your eyes
• Relax your jaw (teeth not touching) and keep the rest of your body soft
• Hold the gaze until you notice a yawn or swallow
• Then look all the way to the left and hold until you yawn or swallow

That yawn or swallow is a helpful sign your system is starting to downshift.

The full episode of Root to Rise, powered by , is available on Apple Podcasts, Spotify, or YouTube.


ventral vagal | eye gaze reset | nervous system regulation

01/30/2026

Fascia is far more than connective tissue — it is the body’s primary sensory communication system.

Rich with nerve endings and deeply intertwined with the nervous system, fascia allows us to feel, interpret, and respond to our world - both internally and externally.

In this webinar Dr. Emily will guide you through a powerful exploration of how sensation shapes movement patterns, emotional states, and whole-body awareness.

Through the lenses of exteroception (external sensation), interoception (internal awareness), breath mechanics, and body schema (our internal map of the body), you’ll learn how fascia communicates through subtle shifts in tension, pressure, vibration, and rhythm.

This is fascia as language. Sensation as information. Movement as expression.

A new way of training the human body — from the inside out.

Fascia is far more than connective tissue — it is the body’s primary sensory communication system.Rich with nerve endings and deeply intertwined with the ner...

01/29/2026

Throwing it back to a conversation that still surprises a lot of people.

The running footwear industry introduced cushioning with the goal of reducing impact-related injuries. The idea was simple: let the shoe absorb force so the foot doesn’t have to.

But here’s the part most people don’t hear. Those impact forces weren’t just stress. They were also energy. Energy the body is designed to store, manage, and reuse through connective tissue, fascia, and sensory feedback.

When too much cushioning absorbs that information, the foot and nervous system lose important input. Over time, that can change how we load, adapt, and move.

This episode explores what happens when shoes do too much of the work and why sensation, not just protection, matters for long-term movement and performance.

If you’ve ever wondered how footwear influences the way your body moves, this episode of Root to Rise powered by , is worth revisiting.


running shoes | impact forces | sensory input

01/28/2026

Aging isn’t just about getting older. It’s about losing sensory input.

As sensation fades, the brain receives less information from the body. Balance becomes less precise, movement slows, and coordination changes. Over time, it’s not strength alone that declines. It’s awareness.

The good news is sensory input can be supported and trained.

A few simple ways to help retain it:
• Spend time barefoot on safe, varied surfaces
• Use textured tools to stimulate the nerves in the feet and hands
• Prioritize joint mobility to keep sensory receptors active
• Slow down movement occasionally to improve awareness and control
• Choose footwear that allows your feet to feel and respond to the ground

Longevity isn’t about pushing harder. It’s about staying connected to your body and maintaining the conversation between sensation and movement.


sensory input | nervous system awareness | aging well

01/27/2026

Not all toe contractions are the same, and knowing the difference matters.

The first step is determining whether a hammer toe is flexible or rigid. You can do this by gently trying to pull the toe straight.

If the toe can be pulled straight, even if it curls back afterward, it’s considered flexible. This means the issue is coming from soft tissue and muscle imbalance, not the bone itself. In many cases, these toes can be addressed through proper muscle activation, alignment, and support.

If the toe cannot be pulled straight and feels stuck, it is considered rigid. At that stage, the joint has fused, and surgical correction is typically the only option.

Understanding what type of contraction you’re dealing with helps guide the right next step and prevents wasting time on approaches that won’t work.

If you’re unsure what’s happening with your toes or want a functional evaluation, you can make a virtual appointment to learn more at DrEmilySplichal.com.


flexible vs rigid toes | muscle imbalance | functional foot