We are clinicians who focus on foot and gait mechanics.
We have successfully helped people move from pain to performance for over 15 years. Our passion lies in treating the foot and analyzing how the human body develops compensatory movement patterns in order to keep walking and running. Often these compensations lead to injury.
We specialize in treating the endurance athlete community (triathlete, running, and cycling populations) as well as active individuals of all capabilities and skill levels. Our passion is to help people move more efficiently and improve their quality of life.
Utilizing a combination of movement assessments, biomechanical analysis, gait analysis, corrective strategies, and the proper utilization of tools such as correct toes, proper footwear and in rare cases foot orthotics, we have created a place where pain is eliminated and performance maximized.
We teach.
Whether in the clinic with our patients or in the classroom with other health care providers, We have a passion for education and learning. Through education, we empower one another and our patients to understand the importance of proper human movement. Proper human movement has a lasting affect on our longevity and quality of life. Moving better = living longer. Plain and simple.
We offer several courses and educational online memberships for both clinicians and non-clinicians.
We care.
Both Dr. Conley and Dr. Perez are local to Colorado. They hold regular office hours during the week please visit www.Totalhealthsolutionsltd.com or call our office at (303)278-2623 to schedule an in-person appointment.
For our out of town or international clients, we offer virtual consultations. Please visit the services tab for more information on these appointments.
$300
Clinical meets Functional: A Dual Perspective to Approaching Foot Dysfunction
Dr. Conley joins Dr. Emily Splichal for this 11 hour online course. Dive into dysfunctions of the forefoot, midfoot, and rearfoot and learn when you can treat from a functional perspective and when additional strate...
$25
Little Lifelong Athletes: A Course for Parents
Over 8 hours of information and interviews with professional athletes to help you foster a positive environment for your young athlete.
In this online course you will learn how to put KIDS FIRST! Together, we'll craft an environment and mi...
$250
6 Common Foot Types: Assessment and Treatment. This course takes a deeper dive into musculoskeletal and fascial anatomy of the foot before delving into six common foot types, how to assess them, common injuries seen with them, specific recommendations on how to address them, and a brief introduction...
VIEW MORE$35
An Introduction to the foot and why we need to it be mobile and stable with exercises to jumpstart your foot health. This course is designed to give you a basic understanding of foot health and is meant for everyone.
In this online course you will learn why the foot was designed to be both mo...
$500
Discounted annual membership! Save $100!
A membership for practitioners. Lower body assessment and treatment strategies, live zoom think tanks, a community of other practitioners and more.
In this membership you will learn assessment and treatment strategies of common c...
$50
A membership for practitioners. Lower body assessment and treatment strategies, live zoom think tanks, a community of other practitioners and more.
In this membership you will learn assessment and treatment strategies of common conditions and biomechanical patterns of the lower quarte...
$25
A membership designed for anyone who wants to improve their lower body health.
In this membership you will learn how to improve your foot, knee, hip, and spinal health by working on mobility and function for these areas. You will learn about the components of shoes, what defines natur...
Perfect for health practitioners that are looking for a second opinion on a difficult case. Foot pain can be contributed to many factors both locally as well as from a more global mechanical perspective. Information available can be confusing at best. This 30 minute phone call can be helpful to run...
VIEW MOREDr. Conley and Dr. Perez hold office hours at Total Health Solutions in Lakewood, CO. If you are local or would like to travel to Colorado for an in person appointment, please call the office at (303)278-2623 to schedule.
Dr. Simon holds office hours at Sole Physical Therapy in Colu...
$95
In these 30 minutes consultations, we will discuss status, progression of exercise protocols, and review any videos, and/or pictures that are sent. PDF will be provided on progression recommendations.
$95
In these 30 minutes consultations, we will discuss status, progression of exercise protocols, and review any videos, and/or pictures that are sent. PDF will be provided on progression recommendations.
$110
In these 30 minutes consultations, we will discuss status, progression of exercise protocols, and review any videos, and/or pictures that are sent. PDF will be provided on progression recommendations.
$125
In these 30 minutes consultations, we will discuss status, progression of exercise protocols, and review any videos, and/or pictures that are sent. PDF will be provided on progression recommendations.
$225
We offer virtual consultations for patients who are unable to come to our office in Golden, CO. The initial consultation is 50 minutes utilizing Zoom video conferencing. Prior to the live consultation we will analyze pictures/videos sent via email to info@gaithappens.com. During the consultation we...
VIEW MORE$225
We offer virtual consultations for patients who are unable to come to our office in Golden, CO. The initial consultation is 50 minutes utilizing Zoom video conferencing. Prior to the live consultation we will analyze pictures/videos sent via email to info@gaithappens.com. During the consultation we...
VIEW MORE$295
We offer virtual consultations for patients who are unable to come to our office in Golden, CO. The initial consultation is 50 minutes utilizing Zoom video conferencing. Prior to the live consultation we will analyze pictures/videos sent via email to info@gaithappens.com. During the consultation we...
VIEW MORE$350
We offer virtual consultations for patients who are unable to come to our office in Golden, CO. The initial consultation is 50 minutes utilizing Zoom video conferencing. Prior to the live consultation we will analyze pictures/videos sent via email to info@gaithappens.com. During the consultation we...
VIEW MOREWant strong feet? 👣 So do we. And I can tell you since our new obsessi...Read More
Want strong feet? 👣 So do we. And I can tell you since our new obsession with the dynamometer, we are on a mission to break some records with that thing 😉 . Why? Numerous studies show that foot/ ankle strengthening exercise improve balance, provide stability during the push off phase of gait, and as we know provide a foundation for the rest of the body. 👍 Weakness in these muscles can lead to plantar fasciitis, stress fractures, bunions and Achilles tendonitis and multiple other dysfunctions up the kinetic chain. 👎 Weakness in the toes in the elderly is also a contributing factor to an increase in falls. 🙅🏻♀️ . Something to consider…..strength gains while exercising are angle specific. To be effective, foot exercises must duplicate the positions muscles are used while 🚶♂️ and 🏃🏽♀️. We know that during the gait cycle, the toes are at a position of dorsiflexion (upward position) during push off…..SO…… . exercising the toes while they are stretched results in a fourfold increase in toe strength compared to conventional exercises! 🤯🤯 COOL STUFF…..So what does this mean… The short foot, picking up marbles with your toes, banded toe exercises, while all ore a good place to start, if you want to move well, you have to MOVE. You have to make things functional. 😊 . I have been going to town on this thing, and I can tell you, day 1 my foot cramped and I got to about 10 reps and was getting fatigued. Working up to the protocol of 4 sets of 25 reps doesn’t happen over night. But I can tell you, I can’t wait to see that dynamometer read when I can 😁💪 . Modification: roll up a small towel and place under the toes. The foam of this device does provide an increased resistance that is necessary to improve gains however. . https://cdn.shopify.com/s/files/1/256... . . . Did you know we offer virtual consultations?! 💻 We love helping people from all over the world move and feel better. 🌍 Our passion is education. Check out our website gaithappens.com for consultations, a whole list of available courses, shoe recommendations, favorite products and more! 👣
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The words NEVER and ALWAYS……ssshhhh 🤫 They&rs...Read More
The words NEVER and ALWAYS……ssshhhh 🤫 They’re like swear words, @ least in the world of movement. The big red ❌ and the big green ✅ give us slight anxiety 😬 . We all MOVE differently.💃🏻🕴🧜♀️We all adapt to our environments. Yes, there are ways we can move more efficiently, become more stable, more mobile but that picture will look different for everyone 📸 . And, the same for footwear. We are big pushers of foot function. We believe the foot should be able to feel the ground, adapt to the environment, be as functional as possible in a world where function is often compromised 👣 . With that being said, gait happens. 🤷🏻♀️ And if your gait happened to leave you with a rigid big toe, or TRUE hallux rigidus, or if surgery happened and there is a screw in that big toe, well……shit happens. So we deal with it. We work with what we have, and we will find a way🦶 . There are times where that big toe is so rigid, and the forefoot rocker has been lost. Yes, these cases are rare thank God, but it does happen. Now, a minimalist shoe is sometimes too flexible for this forefoot. Sometimes this foot type needs some cushion, some rocker 👟 . I am on a FB page for a hallux rigidus group. It is an amazing resource for these patients. They share their stories and they share their favorite shoes 😊 . ✔ For a running/walking shoe: Hoka One One, Bondi. There’s enough cushion on this shoe to handle the weight of the world. It will provide Cush and rocker to propel OVER the big toe 👣 . ✔For a work shoe: Alegria. Hello forefoot rocker. This shoe will rocker you right over that big toe🦶 . ✔ For a sandal: Birkenstock: RIGID sole. Patients with foot pain love this sandal. Why? It pretty much eliminates range of motion. Good? NO. Good for those who can’t bend their big toe? Yes 👍 . We caution you, this is NOT an ALWAYS list. Everyone’s foot function varies, but these have been popular amongst this group 👣 . . . Did you know we offer virtual consultations?! 💻 We love helping people from all over the world move and feel better. 🌍 Our passion is education. Check out our website gaithappens.com for consultations, a whole list of available courses, shoe recommendations, favorite products and more! 👣
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3 compensation pattens you will see for a lack of ankle dorsiflexion&n...Read More
3 compensation pattens you will see for a lack of ankle dorsiflexion .. if you don't get it from the ankle it has to come from somewhere else 🦶 . 1️⃣ Early heel rise 👣 . 2️⃣ Excessive knee extension 🦵 . 3️⃣ Pelvic lean ↖️ . Up next, suggestions on how to fix this mandatory ROM Did you know we offer virtual consultations?! 💻 We love helping people from all over the world move and feel better. 🌍 Our passion is education. Check out our website gaithappens.com for consultations, a whole list of available courses, shoe recommendations, favorite products and more! 👣
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Let's discuss the foot tripod, some hate the term, some love it, 🤷...Read More
Let's discuss the foot tripod, some hate the term, some love it, 🤷🏻♀️call it what you will but that foot best be solid on the ground 👣 You have to feel the ground. You have to have a stable foundation on which to perch your body 🦶 . And one little fun fact here too…it is the FOOT that PUSHES the knee out, and the hip/glute that PULL the knee out. So since we have been talking about that knee, if you are squatting, and you hear “sit back on your heels and drive the knees OUT”…..I would be very cautious here. Most will sit on the outside of that heel, drive the knees out….losing the contact of the medial foot, ie big toe. And this my friends, is BIG problem. . Find the “tripod”. Find the “4 points of contact”. Find your FOOT 🦶. Good stuff from the DNS Gait course here. . 1️⃣Come up on the toes . 2️⃣Turn your foot in, and press big toe down . 3️⃣Keep the base of the big toe down (POINT OF CONTACT #1) as you spread the 4 toes and drive them out . 4️⃣Anchor the 5th toe toe (POINT OF CONTACT #2) . 5️⃣Keep the big toe and little toe down, and slowly drop the heel . ⭐Be in the center of the heel (POINT OF CONTACT #3, and #4 if you are centered in the middle of the heel⭐ FEEL THE MAGIC HAPPEN, a beautifully strong stable foot. Now you can squat…..but don’t lose any of those points of contact 😉 . . . Did you know we offer virtual consultations?! 💻 We love helping people from all over the world move and feel better. 🌍 Our passion is education. Check out our website gaithappens.com for consultations, a whole list of available courses, shoe recommendations, favorite products and more! 👣
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Forefoot Supinatus: The correctable one! We love...Read More
Forefoot Supinatus: The correctable one! We love this one 😊 👣 👣 Quick summary 1. Rearfoot pronation 2. Inability to maintain integrity of the medial column 3. Lateral column SOFT TISSUE CONTRACTURE ⬅️⬅️⬅️ 4. Causes: MANY: But overall… Foot strength leaves something to be desired, and our hip stabilizers are out to lunch 🌮 5. Symptoms: starting at the foot: (asALWAYS 😉) Mortons neuroma, bunions, posterior tibial tendonitis, Achilles tendonitis, ITB contracture, knee pain, hip pain, low back pain, poor balance to name a few 🤷🏻♀️ 👣 ⭐⭐⭐DON”T CHASE THE PAIN, FIX THE PROBLEM⭐⭐⭐. Then we can stop diagnosing our ‘PAIN’ 🙌 .
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Remember we're talking about a rigid foot type here so we're l...Read More
Remember we're talking about a rigid foot type here so we're looking for mobility 💃 especially in the lateral column of the foot 👍 1. Stand with the lacrosse ball 🎱under the 4th/5th met just behind the ball of the foot 2. Turn both feet slightly pigeon 🕊toed with the knees slightly bent 3. Put your hands on your hips and rotate the pelvis and trunk for about 90 seconds...the ball shouldn't move under your foot 👍👍👍
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Calf and foot strengthening is often an overlooked part of strength tr...Read More
Calf and foot strengthening is often an overlooked part of strength training for runners. Most runners know the importance of glute strength and the role those muscles play in running to improve performance and prevent injury, but not everybody thinks about the importance of intrinsic and extrinsic muscle strength for the foot and their role in running.
The small muscles that start and end in your feet- those are your intrinsic foot muscles. They are big players when it comes to stabilizing your big toe on the ground, helping you absorb shock and propelling yourself forward efficiently. For example, your flexor digitorum brevis muscle (FDB) is key in supporting and protecting the plantar fascia by acting as a muscle synergist. The muscle belly of this FDB runs directly underneath the plantar fascia.
Running is all about the control of rotation as your foot hits the ground. That control comes both from the top down (think pelvis, hip, torso) and from the bottom up (foot, ankle). Our foot is an amazing structure because it has the ability to absorb force during pronation, and propel us forward during supination. We need both pronation and supination in both the walking and running gait cycles. Even moreso, we need to be able to control pronation and supination. For this, we utilize the tibialis posterior muscle--the body’s most important decelerator of subtalar pronation, meaning it helps to slow the rate of pronation in your foot and ankle.
Your calf muscles--gastroc and soleus--are what most people think of when it comes to lower leg strength. These muscles play a very important role in the running gait cycle, but they are not the only players in the lower leg. Your gastroc crosses two joints (knee and ankle) and is extremely sensitive and prone to injury. Studies of ultra runners show their creatine kinase levels skyrocket because the gastroc is working in overdrive (FS Apple). Running with a forefoot or a hard midfoot strike pattern, your gastroc has to fire during contact period and propulsion, which increases the potential for delayed onset muscle soreness.
The soleus is the true powerhouse of your lower leg. It absorbs up to 11 times your bodyweight when you run, it makes up 2/3 of your achilles tendon and helps decelerate the shin when the foot is on the ground. Remember when we said that gait is all about controlling rotation? The gastroc and soleus muscles together work to slow down internal rotation of your leg during contact period. This also reduces torsional strain at the knee. By intertwining and becoming the achilles tendon, they are also able to store and return energy. (BiewenerA). Pay attention here because this is important when thinking of training your lower leg muscles for running-we need this energy storage and recoil to create efficiency in our running gait.
Many runners are also very accustomed to varying degrees of ankle sprains. Your lower leg musculature is key to preventing ankle sprains: the peroneal muscles act as a stirrup on the outer side of the ankle by limiting excessive rear foot inversion. This provides invaluable protection against inversion ankle sprains (Ashton-Miller J et al). The flexor hallucis longus muscle also plays an important role here, as it descends the fibular head providing a bony block to prevent inversion ankle sprains.
The key takeaway here is that the lower leg is beautifully designed, consisting of hundreds of muscles and ligaments that work to help absorb force when you run, along with help propel us forward with good mechanics. If you are wanting to improve your running efficiency, prevent injuries, and improve your output, it's time to start paying attention to your foot and lower leg.
Ashton-Miller J, OHaviani R, Hutchinson C, et al.What best protects the weight bearing ankle against further inversion? Everton muscle strength compares favorably with shoe height, athletic tape and three orthoses. Am J Sports Med 1996;24:800-809.
BiewenerA, DaleyM. Unsteadylocomotion: integrating muscle function with whole body dynamics and neuromuscular control. J Exper Biol. 2007; 210:2949-2960.
F S Apple, M A Rogers, D C Casal, L Lewis, J L Ivy, J W Lampe, Physiol Occup Physiol. 1987;56(1):49-52. doi: 10.1007/BF00696375.
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We are clinicians who focus on foot and gait mechanics.
We have successfully helped people move from pain to performance for over 15 years. Our passion lies in treating the foot and analyzing how the human body develops compensatory movement patterns in order to keep walking and running. Often these compensations lead to injury.
We specialize in treating the endurance athlete community (triathlete, running, and cycling populations) as well as active individuals of all capabilities and skill levels. Our passion is to help people move more efficiently and improve their quality of life.
Utilizing a combination of movement assessments, biomechanical analysis, gait analysis, corrective strategies, and the proper utilization of tools such as correct toes, proper footwear and in rare cases foot orthotics, we have created a place where pain is eliminated and performance maximized.
We teach.
Whether in the clinic with our patients or in the classroom with other health care providers, We have a passion for education and learning. Through education, we empower one another and our patients to understand the importance of proper human movement. Proper human movement has a lasting affect on our longevity and quality of life. Moving better = living longer. Plain and simple.
We offer several courses and educational online memberships for both clinicians and non-clinicians.
We care.
Both Dr. Conley and Dr. Perez are local to Colorado. They hold regular office hours during the week please visit www.Totalhealthsolutionsltd.com or call our office at (303)278-2623 to schedule an in-person appointment.
For our out of town or international clients, we offer virtual consultations. Please visit the services tab for more information on these appointments.
Training Block was created with a mission to support and empower runners, in order to elevate our sport. We do so by giving runners access to a network of local sport performance providers, who provide runners with the care they need from coaching, physical therapy, massage, strength training, and more. We also give providers an easy way to connect with each other and share articles, videos, and other resources that benefit runners and providers alike. For every service booked through Training Block, we donate 10% of our revenues to Training Block’s Elite Athlete Fund, which sponsors elite runners who do not have professional contracts and need financial support for racing at their highest level.
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Refer a friend and get $5 discount on order!
#me- thanks for this and great info!