In today’s episode of Backpacker Radio presented by The Trek, we are joined by Dr. Courtney Conley. Dr. Conley is an internationally renowned foot and gait specialist, founder and creator of Gait Happens, and chiropractic physician who specializes in foot and gait mechanics. We chat all things related to foot health related to long-distance backpacking, including what to look for in footwear and what characteristics to avoid, how to best prepare your feet for a successful hike, and preventing and treating common foot injuries- including unconventional exercises to help you accomplish this. In a nutshell, Dr. Conley is a foot wizard and you will learn a great deal about setting your feet up for success on trail.

We wrap the show with backpacking items to ditch to lower your base weight, what vegetable we would be, the triple crown of things that are true, but we're not buying it, and a one-minute gear review of a trail runner that's been gaining a lot of traction in the world of thru-hiking.

Gossamer Gear: Use code “SNUGGLEBUG” for 20% off shelters at gossamergear.com. 

Helinox: Use code “BACKPACKER20” for 20% off at helinox.com.

Sambob: Use code “BACKPACKER15” for 15% off at sambob.biz.

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Interview with Dr. Courtney Conley

• Gait Happens Website (Backpacker Radio listeners get 10% off consults, classes, and products)

Time stamps & Questions

00:04:20 - Reminders: Support us on Patreon, suggest a guest for PCT Days, and apply for the Trek’s full time position!

00:07:35 - Introducing Dr. Conley

00:08:40 - How did you decide to specialize in gait?

00:10:25 - How do you analyze people walking?

00:12:41 - What’s the easiest gait problem to spot in the wild?

00:13:30 - If you could change one thing about everyone to improve their feet, what would it be?

00:16:52 - Discussion about shoe cushioning

00:18:10 - Discussion about walking barefoot

00:20:00 - In what circumstances would you recommend more cushion?

00:21:40 - Discussion about wide toe boxes

00:22:33 - What other brands have shoes that include your recommendations?

00:23:43 - Discussion about heel-toe drop

00:25:00 - Should everyone be striving to use a zero drop shoe?

00:28:30 - Discussion about toe strength

00:29:30 - How should someone build foot strength in preparation for a thru-hike?

00:32:30 - Who are your primary patients?

00:33:55 - Are achilles tears becoming more common and how can they be prevented?

00:36:14 - Discussion about plyometrics

00:38:20 - Where does more traditional strength training fit into foot strength?

00:41:15 - What’s your view on toe socks?

00:42:30 - What can someone do with their kids to ensure they have strong feet?

00:46:03 - Would you ever recommend hiking boots?

00:50:38 - What are the most common issues you work with in backpackers?

00:53:29 - Can it be harmful to power through without an orthotic?

00:54:53 - What workouts should people do to prevent plantar fasciitis?

00:57:37 - Once you notice plantar fasciitis, what should you do?

01:00:00 - How can people help their feet recover?

01:06:10 - Discussion about healing from ankle sprains

01:06:45 - Discussion about stress fractures

01:08:51 - Can a weak foot lead to knee or hip injuries?

01:14:50 - Discussion about optimal shoes for running

01:17:20 - What do you wear for running?

01:17:50 - Do you have recommendations for long distance hiking shoes?

01:19:45 - Do you have recommendations for general foot ache?

01:23:34 - Any other product recommendations?

01:24:30 - Anything else we should have asked you?

01:29:91 - Is it bad if your foot is flat or you have a collapsed arch?

01:31:41 - What’s your recommended regimen for going from a 5 millimeter drop to a 0 drop?

01:33:00 - Do you work with patients remotely?

01:35:05 - Kumo Question: What is the cheesiest pickup line you’ve ever heard or used?

Segments

Trek Propaganda: 

• Driftless Hiking Trail: New Funding Package Is Big Win for Minnesota Long Trail by Kelly Floro
• Peg Leg: 7 Gear Items I Ditched To Cut My Base Weight in Half by Peg Leg

QOTD:  If you were a vegetable, what vegetable would you be?  

Triple Crown of things that are true, but I’m not buying it

One-Minute Gear Review

Mail Bag

5 Star Review

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