If you don’t mind the long drive or if you can take a short detour when you happen to be driving between Three Forks and Butte; consider Lewis and Clark Caverns State Park. It is located between Cardwell and Three Forks on highway 2 along the Jefferson River.

Lewis and Clark Caverns, Lower Visitor Center Parking Lot

This area of the valley typically gets very little snow. Up until this past weekend, it has been mostly snow free.

View of Valley from Lewis and Clark Caverns Trail System

If you do the main loop starting at the lower visitor center then up to the caverns and back down it is about 7.5 miles with 1000 feet of elevation gain and loss. If that is not long enough, and you don’t mind repeating certain sections of the trail, you can add some variations on the main loop for increased distance.

Topo Map of Lewis and Clark Caverns Trails

Ariel View of Lewis and Clark Caverns Trails

Altra Lone Peak

Routing for the Underdog

Altra is a new startup shoe company in Utah. It would be great if they succeed and come up with winning products. Having spent some of my formative teenage years (way back in the 1970’s) in Utah skiing and climbing (even in the Lone Peak Cirque – the name sake of this shoe), I have a sentimental wish that Altra prospers as a shoe company.

The Lone Peak comes close to being a great shoe, but unfortunately after running in them, there are a couple of serious problems that become apparent. Let’s hope that the shoe I purchased are part of a prototyping process and Altra learns from and improves things next year.

Poor Quality Control

Right out of the box, I notice there are some manufacturing defects. The stitching inside the shoe looks like there was a problem with the sewing machine during manufacturing. The stitching is chaotic and actually misses part of the upper and liner. Besides the stitching problems, the foot bed is warped and lumpy. Both of these problems should have been caught by some kind of quality control check. The pair of shoes I got should never have made it out into the retail world. So before you walk out the door of the shoe store, make sure you inspect them for defects.

Altra Lone Peak Stitching Sloppiness

Why So Heavy?

This shoe was originally advertised as being around 9 to 10 ounces for my size, but my pair weighs in at 11.8 ounces. The Altra website claims a weight of 9.9 ounces.

Compared to similar lower heel shoes (not necessarily minimal) they are heavy. And they feel heavy. For such a thin soled shoe, why are they so heavy? Just handling the shoe, the weight and heaviness seems to be associated with the sole more so than the upper. Bring your scale to the shoe store. Perhaps different manufacturing lots weigh in differently.

Altra Lone Peak 11.8 oz in Men's Size 9.5

Short Wide Fit

I originally got a size 10 (my normal size). When I realized that the fit was so wide and sloppy in the heel, I returned them for a size 9.5. The 9.5 fit me less sloppy in the heel, but I still had to keep tightening the laces to get a secure fit. The laces are generously long (way too long) after tightening them down. The size 9.5s are just a tad short for my liking and may lead to bruised toes on downhills. Perhaps a women’s size 11 is narrower in the heel and would fit me better?

If you have wide feet, especially toward the rear or heel, then these shoes may fit better for you than they did for me. The toe box is purposely designed to be wide and roomy and that is fine and expected. Nevertheless, you need to be able to comfortably tighten the shoe around your heel to keep your foot securely attached to the sole of the shoe. These shoes make it a challenge to get a secure attachment between foot and shoe.

Running on a rugged rocky trail like the Ridge Run requires a shoe that has a feel of being a part of the foot or at least securely attached to the foot. These shoes don’t give that sense of oneness with the foot when the terrain gets rugged.

Comfortable Ride

The Lone Peak has a comfortable slipper like feel. As long as the trail was smooth, the Lone Peak provided an enjoyable ride. They flex easily and naturally.

Compared to the Brooks PureGrit, they have a much more natural and cushioned feel. This is even apparent while walking. In fact the Lone Peak’s comfort and cush makes it a great walking and casual wear shoe. The Lone Peak with its flat zero drop sole felt totally natural as compared to the PureGrit’s front to back rocker style sole that feels unnatural while walking or standing.

Supposedly, the Lone Peak has a rock protection plate embedded in the midsole. In my experience, they offer about the same protection as the Brooks PureGrit that lacks a rock protection plate. I did feel some pokey rocks making themselves known to the bottoms of my feet. After a 10 mile run on rocky trails, the ball of my left foot was a bit sore from some intrusive rocks.

Altra Lone Peak Flat Zero Drop Sole, Sharp Outside Edge

The low heel of the Lone Peak gives them a sense of stability and resistance to ankle roll over. But the sole is flat and there is a sharp edge on the outside of the sole. Consequently, when they do roll they pivot abruptly on this edge. If the outside edge was rounded it would make them even more stable.

These Shoes are Toe Stubbers

Regardless of the context, fanatical adherence to an altruistic ideal more often than not leads to suffering. In the case of these shoes, the concept of zero drop meaning the same thickness of sole under the toe as the same thickness under the heel has caused an unexpected problem. During my first trail run in these shoes, I kept tripping and stubbing my toes on rocks. This occurred even as I was going uphill at a slow pace! At first, it just did not make sense that I was stubbing my toe and tripping with such a thin soled shoe. It took me a while to figure out what was going on and why these shoes are so prone to tripping.

The culprit is the midsole that does not taper at the toe. The midsole extends right out to the tip of the shoe. This creates a thick bumper under the toes that tends to catch on rocks and irregularities on the trail. If I had my wishes, I would tapper the midsole at the toe to make them less trip prone. Perhaps, I will grind the pair I have down. Ironically the Altra Instinct has a tapered midsole at the toe. Even the pictures of Lone Peak on the Altra website appear to have a more tapered midsole than the pair I own.

Altra Lone Peak Midsole Thickness Extends to Toe Promotes Toe Stubbing and Tripping

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Altra Instinct has Tapered Midsole in Contrast to Lone Peak

Altra’s road shoe the Instinct has a tapered midsole at the toe. And the Nike Zoom Trail my favorite trail shoe also has a tapered midsole at the toe.

Running Shoes Typically have a Tapered Midsole at the Toe - Nike Zoom Trail

Since the rocky Ridge Run terrain is so prone to tripping, the last thing you need is a shoe that also promotes tripping.

Summary

• The Altra Lone Peak is a low heeled (zero drop) trail shoe that has a natural comfortable ride when running on gentile terrain.
• The pair I got suffered from some serious manufacturing defects that cause me to question the quality control of Altra’s products.
• When compared to similar semi minimal low heeled shoes, the Lone Peak is rather heavy and feels heavy.
• The fit is wide and comfortable, but that yields a sloppy fit and insecure feeling on rugged trails.
• The outsole pattern has good traction on soft surfaces, but the material is rather hard and feels greasy and slippery when wet.
• The Lone Peak’s midsole extends all the way out to the very toe tip of the shoe. This creates a thick bumper under the toes that catches and trips on rocks and trail irregularities. This in my mind is a fatal flaw of these shoes and would prevent me from using them or recommending them for the Ridge Run.
• As long as the trail is smooth or if you are running on roads these shoes have adequate cushioning and feel natural and comfortable.

Changes I Would Make

• Taper the midsole thickness at the toe so they are less prone to stubbing toes and tripping.
• Improve the fit at the heel so they aren’t so sloppy in the rear foot.
• Make the sole more convex so the shoe rolls naturally and does not pivot on the edge resulting in twisted ankles.
• Make them lighter by using different materials for the outsole and the upper.
• Add a bit more rock protection right under the ball of the foot.
• Get rid of the heel spoiler.

Brooks PureGrit

Sizing and Fit

The PrueGrit fits true to size – maybe just a smidge on the long side. I ended up getting a size 9.5. I wear a size 10 in more brands of shoe than I take in a size 9.5. For comparison I wear a 10.5 in the Hoka Bondi B. If later this year, I notice that my toes are jamming the front of the shoe in my size 9.5s when descending a steep trail like Baldy to the M, then maybe I will invest in a size 10. The extra length of a size 10 may offer me a bit more of a length buffer and protection from black and blue toenails on steep descents.

They fit comfortably snug without having to lace them real tight. I like a shoe that fits well and keeps your foot centered over the sole even when loosely laced. The PrueGrit fits this description. They are a mid-volume shoe. They grip your feet, but still allow enough room to put in a custom insole or foot bed or stack two insoles. I did notice some pressure on my left instep where I have a boney bump.

Instep Bump

Cutting off the Nav Strap and a modified lacing scheme eliminated the pressure on my instep. The Brooks Nav Strap appears to be pure gimmick. As far as I can tell, it offers no benefit and just gets in the way of the lacing.

Cutting off the Brooks Nav Strap

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Lacing Scheme to Avoid Instep Pressure

After some steep uphill walking and running, I did notice a bit of pressure on the back of my heel. The PrueGrit’s heel cup tends to be a little shallow. It does grip the heel just enough to keep your heel from lifting when going uphill. The flexible sole also helps in this regard (keeping the heel from lifting).

Weight

The PureGrit weighs in at 9.6oz for a size 9.5. This makes them comparable to the Nike Zoom Trail or the Inov-8 290. They are lighter than traditional shoes, but heavier than the minimal offerings.

Brooks PureGrit Size 9.5 is 9.6 Onces

Outsole and Grip

As long as the surface is fairly soft where the lugs can bite in, the rubber outsole offers terrific grip and traction. It is a hard rubber and offers lots of durability. I’d prefer Brooks had used a sticky rubber. As is, the PureGrit works on all but the most slippery surfaces.

Brooks PureGrit Outsole

When things get really icy, you can always use traction devices. A medium pair of Micro Spikes fit the size 9.5 TrueGrit like they were made for them.

Size 9.5 Brooks PureGrit with Size M Micro Spikes

There is a split in the sole up by the toes and back at the heel. This split is supposedly allows the sole to flex and torque a bit at the toe to adapt to terrain. Perhaps, that is the case, but I think the splits are more gimmick then function. The entire sole flexes and torques easily and along with the convex shape of the sole, the shoe rolls naturally with uneven terrain. The convex sole and the low heel make the PureGrit very stable when running over uneven and rocky terrain. Your foot naturally rolls instead of catastrophically collapsing. Consequently, it would be much harder to sprain an ankle in the PureGrit as compared to a more traditional thick sole high heel shoe.

No Rock Plate

The PureGrit does not have a protective rock plate and I did feel some sharp rocks poke me in the fore foot (ball of foot). The out sole is thick and hard enough to offer protection under most circumstances, but you are going to feel some of the sharp limestone rocks that are a part of running in the Bridger range.

General Feel and Runability

When standing, the PureGrit’s sole feels rockered from front to back – kind of like a mild version of the Skechers Shape Ups. When standing and walking, I noticed that a lot of my weight is distributed through the arch of my foot instead of my heel. It feels like the sole is thicker under the midfoot, then under the heel. Imagine standing barefoot with a log crosswise under the middle of your foot. This is the natural result of the heel not being as thick as most shoes. It is as if the heel were ground away and partially missing. It is!

Promotes Midfoot or Forefoot Stike

When running on level ground or when going uphill, the lack of a heel helps you to adhere to a midfoot or forefoot foot strike. It gives the shoe a nimble quick feeling.

Harsh Downhills

It is difficult to run down steep terrain and land on your fore foot or mid foot. Steep descents tend to force you to land heel first. When running downhill on steep terrain in the PureGirt, the lack of a thick heel or cushioning in the heel gives them a harsh jarring ride. A lot of impact force was transferred to the bottom of my foot right in front of my heel. This is the exact spot that tends to get sore from Plantar Fasciitis (PF). I have to conclude that fast pounding downhill running in the PureGrit tends to aggravate my PF. Maybe I can remedy this with some insole modifications or a little extra cushioning in the heel.

Similar to the Nike Zoom Trail

The PrueGrit feels quite similar to my favorite Ridge Run shoe the Nike Zoom Trail. The Zoom Trail seems a bit dated in this modern era of zero drop shoes but they still offer most of what is needed for the rocky rugged trails of the Bridgers. The PrueGrit feels like a more flexible Zoom Trail with the heel ground down and the rock plate removed.

Back in 2008 when the Zoom Trail was still available it was the shoe used by Max King (the reigning 2011 World Mountain Running Champion) in the Trans Rockies stage race. It is too bad that Nike no longer makes the Zoom Trail or something similar. Presently, the Brooks PureGrit is as close as you can get.

Max King 2011 World Mountain Running Champion Sporting Zoom Trails at the 2008 Trans Rockies

Summary

The Brooks PureGrit is a medium weight nimble trail shoe that offers a snug fitting upper, stable feel on rough terrain, adequate traction, durability and protection from all but the sharpest rocks.

The sole feels thicker under the arch than at the heel. This helps you avoid heel striking when running on level terrain or when going uphill. But the lack of cushioning under the heel gives the PrueGrit a harsh hard ride in situations when heel striking is hard to avoid such as when running fast on steep downhills.

This shoe may be a good choice for the Bridger Ridge Run. My only reservations for using it on the Ridge Run are its lack of a rock protection plate and the harsh feeling they exhibit on steep downhills. These two short comings may be remedied with some custom insoles and adding heel and metatarsal protection pads.

Year to year weather tends to oscillate, so it is unlikely we will see a repeat of last year’s prolonged cold and wet. But you never know.

Here Comes the Sun

The biggest factor on climate and weather, the sun, has awakened from a multi-year quiescent period and has roared back to action over the last year with sun spots, solar flares and coronal mass ejections.

Historically, increased solar activity coincides with warm and dry periods. So maybe we will be blessed with 2012 being warmer, drier and more conducive to winter and spring trail running. Let us hope that it does not also bring a roaring summer fire season!

Where is the Snow

In my experience, Montana winters tend to start out slow with regards to snow. Lack of snow in November, December and January affords me the chance to get away to the south for an extended break without feeling l am missing out on good skiing. This year, upon returning to Montana, I’ve found things a bit drier than even I expected. Nevertheless, this past week, I managed to catch 18” of fresh powder and get a couple days of great skiing in the Pintler Mountains of western Montana. So maybe winter is finally here?

College M Trail Conditions

My sore quads keep reminding me that I have just been up towards Baldy and back down the M trail for the first time this season. Do to the lack of snow so far this year, the trail is surprisingly dry and in good shape.

M Trail Below the M in Late January

I did not need traction devices until well above the top of the M. The thin and old snow makes the trail icy above the M and traction devices sure help, especially on the way down. Many years ago while descending the trail in conditions similar to the present, I slipped and broke a tailbone. Repeating that episode is something I want to avoid. So these days, I am a bit more cautious and judicious regarding using traction devices

M Trail Above the M in Late January

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Wearing Traction Devices for the Descent

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Texas Trail Running

The first week of January I drove across the state of Texas and did a little trail running Texas style. From the big thicket country of eastern Texas to the Hill Country of central Texas to the Mountains of western Texas I checked out just what the big state of Texas had to offer.

Texas Hill Country – Bandera

It may have been winter when I was there, but it sure felt like summer.

Texas Hill Country

The Hill Country outside of Bandera is the site of a 100K trail race in January that happens to be a qualifier for the prestigious Western States 100 miler. This is a big deal, because there are way more people that want into the Western States 100 then the race allows in. Just getting into Western States is an accomplishment. So Bandera attracts a very competitive assortment of runners vying for a spot at Western States.

Remember, it was Ed Anacker’s experience in the Western States 100 that inspired him to start the Bridger Ridge Run so many years ago. And just this past year, Montana’s Mike Wolfe, who cut his trail running teeth on the Bridger Ridge Run, made the pilgrimage to Western States and finished second. This was against the best ultra distance trail runners in the world. He is now arguably one of the best American ultra trail runners. And of course, Nikki Kimball who has won Western States several times and placed third at Western States this last year is the record holder for women on the Bridger Ridge Run. She is the only woman to have ever broken 4 hours in the Bridger Ridge Run.

Trail running in the Texas Hill Country is a bit different than running trails in the Rocky Mountain West. Sure, there are ups and downs and some rocky footing in places, but the hills are just that; hills. There are no multi thousand foot elevation gain climbs. The gentler grades beg you to keep running as slowing to a walk just doesn’t seem necessary.

There are some miserable rocky footing sections of trail where lots of horse traffic (Bandera claims to be the cowboy capital of the world) has stirred up cobbler size rocks in places. The loose rocks are the perfect size for twisting an ankle as they vary from golf ball to baseball to bowling ball dimensions.

What I did notice and what I didn’t like about the running in the Texas Hill Country is the contrived nature of the trails. There are trails going every which way, but none of them really led anywhere. It reminded me of most trail systems at Nordic Ski Centers. Perhaps it is the result of trying to cram a lot of trails in a limited amount of space. The result is a trail system or race course that curves every which way, but lacks a pure natural aesthetic line.

I get all turned around and frustrated and feel trapped when negotiating circuitous trail systems. Sure you work hard, but never get anywhere. It is one of the reasons, I do not like Nordic skiing at a Nordic ski area or center. Instead, give me a back country ski adventure with a destination in mind. Unfortunately the Texas Hill Country suffers this same flaw as most Nordic ski centers – lots of trails going nowhere significant.

In comparison, the Ridge Run course is one of the most aesthetic and natural race courses in America. Running in one direction from point A to point B along the crest of a mountain range I find naturally satisfying. Goose bumps spring up just remembering and thinking about what it is like galloping along the crest of the Bridger range on top of this little corner of the world.

Guadalupe Mountains National Park

In the western part of the state of Texas is one of only three National Parks that exist purely because of the mountains they contain which happen to be the highest point in their respected state. Mount Rainer in Washington state and Mount McKinley in Alaska are the well-known obvious parks. But lesser known Guadalupe Mountains National Park in Texas harbors the highest point in Texas and offers some good mountain trail running.

Every time I drive across Texas, I make sure to stop and run up Guadalupe Peak. This year was no different. The weather was a bit cooler than I have experienced in the past and the trail was icy where it traversed shady north aspects. The ice caught me unprepared. To avoid slipping onto my butt while descending the icy spots, I found a good walking stick and cautiously crept down. I was so slow going down, that my descent time was the same as my ascent time, but at least I did not break anything. And the added bonus was that I didn’t even get sore quads.

Guadalupe National Park is small and does not get a lot of visitors especially in January. Up on top of the peak there is this curious monument to American Airlines pilots. If you find yourself driving across Texas, check it out.

Summit of Gaudalupe Peak

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Tucson Trail Running

After Texas, I did some trail running in the Tucson Arizona area. If you think the trails in the Bridgers are rugged, they are rather mellow compared to the rocky desert terrain of the Santa Catalina Mountains northeast of Tucson. Their trails embrace lots of large rocks to step up and over. Working as hard and as quick as possible doing high knee high stepping through the rocks, I could still barely run faster than I could walk – regardless if the trail was climbing, descending or level.

Rocky Desert Trail Santa Catalina Mountains

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Rocky Terrian as Viewed through the Window in Santa Catalina Mountains

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Grossly underestimating the time it would take to complete a particular trail resulted in finishing up in the dark. Maybe fate wanted to gift me with the opportunity to watch a turquoise sunset over Tucson from up high in the Catalinas. The hoot of owls, the pitter patter of Javelina hoofs and the warm upslope desert breeze made being caught out at night downright enjoyable.

Tucson Sunset from Santa Catalina Mountains

• Race Date:  Saturday August 11
• Lottery Registration Beginning Date:  Sunday May 13
• Lottery Registration Ending Date:  Saturday May 19
• Lottery Winner Notification Date(s):  Approximately June 1
• Race Registration Beginning Date (for Lottery Winners):  Sunday June 3
• Race Registration Ending Date (for Lottery Winners):  Saturday June 9

This is similar to last year. Lottery Registration begins the middle of May and lasts for one week. The race committee then spends the next week pouring over the applicants. Those selected are notified and have the first full week of June to register for the race.

The Registration weeks open early on Sunday and close late on Saturday. The exact time of day has not been set yet so stay tuned. But given that there is a whole week to register, the exact time should not matter. All registration is done online at racemontana.com.

To help with finding information and instead of repeating what has already been said, this blog now has a Best Of page you can access. Right up at the top of the page the menu item Best Of will take you to a page that conveniently lists some of the must read blog posts from last year.

If anyone has questions or ideas they would like to write about, please comment through this blog and let your desires be known. Your contributions are most welcome. Anything from fun stories to sage advice for aspiring participants would be valuable reading to others.

Changes for 2012

As of January, I have not yet had any contact with the race director regarding this year’s race. From what I know, there will be probably only minor changes compared to last year. There are twice as many people that want to participate than the race actually allows in. So there will again be some kind of screening or lottery process associated with registration. It will be similar to last year, but probably be a little simpler regarding the application. Last year’s registration caused a huge amount of work for the registration committee and I know they want to make it easier for themselves to wade through the hundreds of applications.

Stay Tuned for Updates

After a multi month sojourn across America, I am back in Montana for the winter. As I learn details of this year’s Ridge Run, I will make sure to get the information up on this blog.

Even when treating a race as “just” a workout; most people tend to run harder in a race than they do in a workout. There is just something about a race that makes you push yourself. A short race like a 5K is long enough to get a great workout, but it is not long enough to beat yourself up. It only takes a day or two recover from a 5K.

No matter where you are for the Christmas season, find a race and enter it. It is a great way to enhance your training and experience the local environment.

The Author Finsihing a 5K in Florida

Trail Race Florida Style

This year, I’m spending a good portion of early winter in Florida. Obviously trail running in Florida is a bit different than Montana. Other than being flat as a pancake, the natural surfaces are soft and forgiving. There are no rocks. The only footing obstacles may be some tree roots. In a race I just did, the event organizers even painted exposed roots orange so people wouldn’t trip over them. Imagine that!

Roots Painted Orange and Hoka Shoes Shine on Soft Surfaces

A lot of the soil in Florida is sandy with just some organic material like leaves and plant debris on top. So the surfaces can be very soft. And of course there is running in the sand on the beach. Although the Hoka One One Mafate may not be all that great on rugged rocky terrain like the Ridge Run, the wide sole of the Hoka offers terrific flotation on soft surfaces like sand or spongy St. Augustine Grass. Hokas really shine in Florida.

Section of Trail Run Course on Spongy St Augustine Grass

Just for fun check out these cool looking compression socks.

Zebra Striped Compression Socks

This year, I am spending the months of November, December and at least part of January (depending upon when ski conditions in Montana improve) in Florida. Compared to Montana, Florida has a lot more concrete and paved surfaces. Homes and buildings in Florida (at least along the east coast on the barrier islands) are built on a concrete slabs. This is because of ground water and potential flooding from hurricanes. In years past when staying down here, my feet start aching from all the hard concrete surfaces. Hence the Oesh shoe. I thought I would give them a try and see if I could avoid the abuse to my feet that my feet usually endure when living down here.

A Pro-Pronation Shoe

The Oesh shoe is a shoe that allows the foot to naturally pronate. This is what makes this shoe unique. The Oesh shoe is the opposite of a medial posted motion control shoe. In fact, the medial side (inside) of the sole is just a hollow cavity. The sole of the shoe consists of a carbon fiber plate spring that is folded over (hinged) along the lateral (outside) of the sole. This creates a carbon fiber sandwich that is open and when compressed allows the foot to pronate or roll in as the plate flexes.

Oesh Shoe Open Sole on Medial Side

This concept turns the old school of thought of motion control upside down. I’ve never had much success with motional control shoes. I found running in motion control shoes to bother my knees and eventually lead to Iliotibial band friction syndrome.

Fit

Other than being a little narrow in the toes, the Oesh shoe has a roomy and comfortable fit. It is straight lasted. This may contribute to the sense of narrowness especially on the medial (big toe) side at the toes.

Weight

The Oesh shoe is a heavy shoe. Here is the weight chart from the Oesh website. For a walking shoe or a work or dress shoe, the heavy weight is not noticeable. For a running shoe, they are heavy and feel heavy. The thick upper along with the carbon fiber plate contribute to the shoe’s weight.

Looks

These are good looking shoes. They are entirely appropriate for wearing in all but the most formal environments. They would be fine in semi-formal office, school and work settings.

Sole Traction

The outsole is fairly smooth and is appropriate for indoor surfaces or dry outdoor surfaces like sidewalks or paved roads. These are not a trail shoe.

Sizing

Presently, Oesh only offers shoes in women’s sizes 7-11. I wear a men’s size 10 in most shoes and sometimes a size 10.5 (Hoka Bondi B) or a size 9.5 depending upon the brand and model. The women’s size 11 fits me just fine.

Running

Oesh Shoe Left Shoe Outside View

Although I do not consider the Oesh shoe a running shoe, I’ve tried a few 40 minute runs in them. I ran on paved roads and the concrete bike trail along the Florida coast. The first thing I noticed is the clop clop noise they make. They sound like a horse clopping along a cobblestone road. I’m not sure if the sole of the shoe is causing the clop noise or the compression of the carbon fiber plate sandwich. Either way, the noise is hard to prevent unless you run gingerly with an unnatural gate. Maybe as the shoes get more miles on them, the clop noise will diminish.

After running for 15-20 minutes my toes become numb. The lack of cushioning probably causes this as the initial impact force is rather high in these shoes. I’ve also experienced this type of numbness in other shoes like the minimalist New Balance MT101 when running on hard surfaces such as paved roads.

I’ve even experienced this numbness not only when running, but also when using an elliptical trainer. In my experience, your feet eventually toughen up and no longer get numb.

There are some customer’s that have successfully used Oesh shoes for running, but personally, I do not think they make a very good running shoe. They feel heavy and slow. They are also stiff – both the upper and the sole. In my opinion, the Oesh shoe has the most potential as a therapy shoe for situations where you have to walk or stand on hard surfaces for long periods of time.

A PF (Plantar Fasciitis) Therapy Shoe

Oesh Shoe Outsole

When researching the Oesh shoe you will come across lots of antidotal claims that they prevent foot pain for those suffering from PF. I would have to somewhat agree. That is the case for situations of walking or standing on hard surfaces, but not for high impact activities like running.

When running, my heels got just as sore in the Oesh as they do when using traditional running shoes.

I did notice that on the Elliptical trainer, my heels did not get as sore in the Oesh shoe as in my other running shoes. Remember, Elliptical training is quite different than running. It is load bearing, but low impact.

Manufacturing Challenges

Oesh Shoe Upper

My first pair of shoes had a flaw with the lace loops. One of them was not attached well. Upon my first time using them when tightening down the laces to get a snug fit, a lace loop pulled out. Oesh replaced my shoes quickly and kindly and sent me a prepaid shipping label to return the damaged pair.

Oesh expressed a little frustration with the factory in China that makes them. Supposedly this Chinese factory is known for quality and makes other brands such as Asics. Upon close inspection, I’ve noticed glue residue on the sole indicating manufacturing sloppiness. The sole is glued to the carbon plate and it does not take much force to peel them apart and de-laminate the sole. I’m curious to see just how long these shoes hold up.

I find it tragic that a small startup American shoe company has to go to China to get their shoes manufactured. Just another symptom indicating that the American manufacturing base is all but dead.

Whether you blame free trade, hyper government regulation of business, taxation, organized labor driving up labor costs or the synergistic combination these; there is now a situation in America where it is more attractive to go elsewhere to manufacture, like China, instead of America.

Cost

The Oesh shoe is expensive. Full pop retail is nearly $200.00. Occasionally, a pair will be sold on eBay at a significant discount. With the Oesh shoe, you are paying for novelty of technology.

What I Would Change

• Get rid of the lace loops and use traditional holes in the upper for lacing.
• To make the shoe more suitable for outdoors, use a flexible membrane to cover up the opening on the inside of the shoe. This would prevent debris such as dirt, sand, rocks, leaves, twigs etc. getting trapped between the carbon plates.
• Give the outsole a little more tread definition giving the shoes more traction.
• Make the upper thinner, lighter and more breathable.
• In addition to offering more sizes, maybe there should be different models of stiffness of the carbon plate. Regardless of foot size, doesn’t someone weighing 200 pounds needs a stiffer plate then someone weighing 100 pounds?

Summary

The Oesh shoe has merit as a therapy shoe for those suffering foot problems such as PF. It is most suitable as an indoor shoe or for outside on surfaces that are hard, dry and clean like sidewalks.

I can see it being of benefit to those that have to spend long periods of time on their feet at work. It may be okay as an indoor workout shoe, but I found them to not work very well for running.

Compression Socks

Positive Claims

Recently, there are a lot of claims made about the benefits of compression socks. It helps to simplify the claims into three major ones:

• Prevention of Blood Pooling in Feet and Calves Resulting in Less Fatigue
• Reduction of Muscle Vibration Resulting in Less Fatigue
• Improved Body Position Sense and Awareness of Feet Resulting in Better Proprioception

In my experience, the claims regarding reduction of fatigue are hard to justify. I do not think my endurance or running speed is much different with compression socks as compared to regular socks. So don’t expect any speed or endurance magic from compression socks.

The claim regarding improved proprioception (body position sense) is valid. I’ve noticed that I am more aware of my lower legs and feet when wearing compression socks. This gives me a sense of security and surefootedness. This is especially important and noticeable on rugged trails. Improved footing and foot coordination is the main advantage of compression socks on terrain such as that found on the Ridge Run course. So expect better foot placement when running in tricky terrain while using compression socks.

Negatives

The biggest negative is probably the increased weight of compression socks over traditional crew style running socks. There is just more material in compression socks making them heavier. The higher the level of compression also translates into more weight since Lycra is a fairly heavy material. The weight difference is only an once or two which is not really that significant.

Another negative I have noticed is that I experience a bit of Achilles tendon irritation when wearing compression socks for extended (multi hour) duration. The more compression – the more heel irritation. Whether or not you will experience this is hard to say, but I have heard from other people that this is their experience also.

Other Benefits

• Warmth
• Protection

An obvious advantage is that the knee high compression socks keep your lower legs warm. On semi cold days you can get by with wearing compression socks and thigh length shorts instead of full length pants which can constrain the knees and leg movement.

Knee high compression socks can protect you from scratching up your calves, when running through brush or rocky terrain.

Avoid Compression Sleeves for Events or Workouts Lasting Longer than 1 Hour

Compression Sleeves are compression tubes that fit over your calf but do not have a foot. They may have a stirrup that fits under the foot. Supposedly they have the benefit of reducing muscle vibration and the resulting fatigue in the calf. Unfortunately when worn for more than an hour at a time, they act like a tourniquet trapping blood in the foot causing swelling. Personally, I see very little value in calf sleeves.

Comparison Table

The following table compares and rates the 10 different compression socks for various categories. The only hard objective number is the weight in ounces per pair. The other categories are rated subjectively as low, medium and high.

The Progression category describes the level of variation of compression from foot to knee. Compression at the foot should be higher than the level of compression at the knee. Low means little variation in compression between the foot and the knee. High means the foot has much more compression than the knee.

Low price ranges from $5 to $20 a pair. Medium price ranges from $20 to $45 per pair. And high price would be $45.00 and up.

The cost can vary significantly depending upon where you purchase them. I’ve found the best prices on eBay or at RunningWarehouse.com. The most expensive pair was the Zoot Recovery – costing nearly the same as a pair of shoes. Every now and then RunningWarehouse.com has some special sales and you can save significantly on the Zoot socks. The cheapest were the Generic socks and the Oxy socks bought on eBay.

Generic

Generic Compression Sock

This sock is what is sold as a therapeutic sock for patients with circulation problems or who lack mobility. They are the lowest cost of all the socks, but they do not go all the way up to the knee. They are fairly uniform high compression. These socks are not that suitable for running.

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Nike

Nike Compression Sock

Nike should be able to make a better sock than this. They are comfortable, but fairly thick and not really a compression sock. They have a compression band around the instep. Perhaps it adds a bit of support to the arch. They tend to slide down when running because they do not go all the way up to the knee and they are fairly low compression.

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Oxy Original

OxySox Original

This was the original running compression sock. This is similar to what Paula Radcliffe was using back 10 years ago when she was at her prime and triggered initial interest in compression socks. They are high compression, but do not have as much progression from foot to calf as the newer brands such as 2XU, cep, Zoot. So they fit a bit looser in the foot.

Quite a few years ago now, I used these in the Ridge Run as liners under a pair of Smart Wool socks. The combination worked quite well.

Oxy Cushioned

OxySox Cushioned

This sock has less compression then the original Oxy sock, but it has a typical cushioned foot bottom found on most running socks. They are comfortable and durable. If I could, I would add just a touch more compression to these. These are my favorite sock for running the Ridge with. I’ve never gotten blisters with them. I think I have run the last 4 or 5 Ridge Runs in these socks.

Oxy Current

OxySox Compression Socks Current Model

These are like the Oxy cushioned, but without the looped cushion foot bed. Consequently they are not as comfortable or as suitable for running. These are better as a sock for traveling in or in situations where you have to sit or stand for long periods of time. They aren’t was warm as the cushioned Oxy sock and are probably my favorite as a dress sock or a travel sock.

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cep

cep Compression Sock

The cep sock fits quite tight in the foot and requires a special technique for putting them on. They are high and come all the way up to the knee. This keeps them from sliding down. The foot does not have much cushioning. Their particular type of synthetic material makes them prone to generating blisters.

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2XU

2XU Compression Sock

This sock is like a thicker version of the cep sock. It is a bit more comfortable, but offers the same compression characteristics. It also requires a special technique for puting them on. Either the cep or the 2XU socks come with instructions on how to put them on quickly and easily.

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Zoot Ultra

Zoot Ultra Compression Sock

This sock is similar to the cep and the 2XU, but the material is a bit thinner and blister prone. It is not as high and they tend to slide down when running.

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Zoot Recovery

Zoot Recovery Compression Sock

This sock is thicker, taller and more comfortable then the Zoot Ultra. They stay up better than the Zoot Ultra. They are intended for wearing after a workout, but they would be a good sock for training in cold weather. These are my favorite high compression and high progression socks.

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Sugio

Sugio Compression Sock

These socks look pretty interesting with lots of different patterns on them. Unfortunately, I forgot to take a picture while wearing them. It gives the impression that they offer sophisticated technology, but it is mostly show. They are comfy and their texture makes them stay up pretty good.

“If I only knew then what I know now. “

The Author Enjoying the Wasatch Backcountry in 1976. Note the Wooden 3-Pin Touring Skis & Wool Army Pants, Cutting Edge Technology for that Era.

If I knew back then what I know now, I could have avoided a lot of injuries and most of my plantar fasciitis (PF) troubles. But I probably would not have had that sense of immortality and invincibility that comes with the innocence of youth. It is youthful fearlessness that inspires grand adventures of life. Sure, I made some big mistakes in my youth, but I would not trade youthful exuberance for the cautiousness that comes with age.

Recently, more than a few friends and acquaintances have asked for advice on how to heal their PF. With their needs in mind, I have compiled a smorgasbord of techniques that can help prevent and treat PF. Perhaps penning these words and posting them here will save someone from going through what I have.

These are my opinions regarding what helps and what doesn’t. Everyone is different. Techniques that work for me may not work for you. Embrace experimentation to find what works for you. This is firsthand knowledge and experience. Some of it totally contradicts the typical regurgitated drivel you get from the “experts”.

Some techniques help prevent PF. Others techniques will help treat it once you have it. And obviously some work both as prevention and treatment. A table summarizes techniques that I have tried or am familiar. After the table, I’ll elaborate on each technique and it’s usefulness. Before the table, let’s first define PF.

What is Plantar Fasciitis?

Plantar Fascia

The connective tissue that runs from the heel along the bottom of the foot up to the toes is the Plantar Fascia. Plantar Fasciitis is a catch all term for injuries to the plantar fascia. It is characterized by pain typically on the bottom of the foot in front of the heel where the fascia attaches to the heel bone (calcaneus). It is not limited to this but can also cause pain and sensitivity along the bottom of the foot towards the toes and commonly on the sides and back of the heel. It is common to have Achilles tendon pain in conjunction with PF. I’m going to address what is chronic PF.

Please be aware that treatment for acute injuries experienced for the first time can be very different from what I am going to cover.

There is varying professional opinions on exactly what is going on in PF. The prevailing medical opinion is that chronic PF is a condition of inflammation. In reality, there is little evidence of inflammation with chronic PF. The latest theory is that with PF the fascia has been subject to repeat tearing and scaring. The fascia has stiffened and lost its elasticity and strength over time. Biopsy studies do not find inflammation, but typically find necrosis (dead tissue) and collagen degeneration.

Personally this makes sense to me, as I have never experienced any inflammation or swelling with my PF. Inflammation can be an important part of the bodies healing response. Some of the techniques listed here actually wake up or inflame the tissue to stimulate healing.

When you factor in the aging effect of collagen degeneration and the slow healing that comes with age, this also explains the increased incidence of PF with age. PF becomes more common with age and the incidents really jump after age 50. That age coincides with the drop of hormones with the onset of menopause and andropause.

Can it Be Healed?

There is always the possibility of total healing. But with some injuries like PF, the probabilities of complete recovery are slim.

I heard the well know running coach and exercise physiologist, Jack Daniels, say that in his experience once an elite runner gets Plantar Fasciitis that they never compete at the same level again. As a recreational runner, this is something to note but it does not mean one has to stop participating in the sport. It just means that they will not be as completive as they once were and expectations need to be adjusted.

A Table Listing Techniques to Prevent or Treat PF

The following table lists techniques that I have used or am familiar with. The items with a * (such as Acupuncture) are techniques I personally have not used but I am familiar with or know people who have utilized. 

Heat

Heating up the Heels with a Heating Pad

I love my heating pad for soothing aches and stiffness. I’ve even used it right before a workout or race to heat up my Achilles tendon and plantar fasciitis. It really helps avoid those first few miles of tightness and pain. It probably helps prevent further micro tearing. Experiencing pain probably translates to – you guessed it – micro tearing your connective tissue!

Ice

Rolling your Foot on a Frozen Water Bottle - Don't Do It!

Ice numbs the pain which lead to temporary relief. But ice impedes circulation and healing. It also tends to tighten and contract the fascia. These are all negative effects. The worst thing you can do is stretch a cold tight contracted circulation impaired foot. And this is exactly what happens when you roll a frozen water bottle under your foot. At best, you are slowing the healing process; at worst you are causing more trauma and damage.

It is a shame (or sham!) that the roll a frozen water bottle technique is so commonly recommended.

Alternate Heat and Cold

Alternating Hot and Cold

Alternating soaking your foot in a cold then a hot bath stimulates circulation and wakes up the feet. This triggers healing and tissue repair. The cold causes the tissue to contract pushing out blood and fluid. The warmth causes blood vessel dilation flooding the tissue with blood. An evening foot soak is very relaxing. Alternate between the cold and hot every couple minutes and do this a half dozen cycles. End with the warm soak. Add some Epson salts for an additional soothing and nurishing treatment. Epson salts contain magnesium and sulfur – important nutrients for connective tissue repair. 

Massage

Gua Sha Massage on Foot

There are a myriad of massage techniques. The most effective I have found is the Chinese technique of Gua Sha. The westernized version is called A-Stim or A-Stym or Graston Technique. It is simple and only takes a couple minutes. It involves using a dull blade like tool held at 45 degrees and scraping along the area to be treated. If you can reach the area, like your feet, you can do it yourself.

The traditional Chinese tools are made of either Jade or Water Buffalo horn. In the Picture, the jade tool is on the floor and the horn tool is in my hand. The A-Stim tools are typically plastic. The Graston tools are metal. I like to use Coconut oil for massage as it is a totally saturated oil that does not go rancid.

Check these links out for more information on Gua Sha and A-Stim and Graston Technique.

DMSO

Over the counter DMSO

Locally you can buy DMSO at Big-R (Now Murdocs). It is sold for treating connective tissue injuries in animals. DMSO sold at a compounding pharmacy is probably of purer quality but may cost a bit more. DMSO is a transdermal migrator. That means it gets absorbed immediately when you apply it your skin. As soon as you put it on your skin, you can taste it – amazing. Be careful to use only pure quality DMSO and make sure your feet are clean to prevent impurities from getting absorbed into your body. Pure DMSO causes skin irritation, so dilute it with pure water and use sparingly.

Immediately, DMSO has a warming effect and relieves the pain and stiffness of PF. Long term it many help nurish and heal the damaged tissue.

Cortisone

Corinsone is a steroid that your physician can inject into or near the injury site. I’ve never used Cortisone, but from what I hear it miraculously helps relieve pain. Unfortunately, it tends to weaken collagen leading to further damage down the road.

Bio-Identical Testosterone

Applying Bio-Identical Testosterone topically on your foot in conjunction with DMSO will deliver a very effective steroid directly to the tissue that needs regeneration. By itself, this technique does not offer a quick miracle cure or much pain relief. When carried out over time, it can help the healing process.

Unfortunately this is expensive and most insurance such as Medicare does not cover Bio-Identical Testosterone. Ironically most insurance does cover injectable synthetic versions of Testosterone. Synthetic Testosterone and other androgenic steroids have dangerous side effects. If athletes like Lance Armstrong, Steve Scott, and Scotty Hamilton had used Bio-Identical steroids instead of synthetic they probably could of avoided testicular cancer. Although, they may not have gotten the performance boosts though that made them the best Americans in their respective sports.

You use to be able to buy inexpensive Bio-Identical Testosterone as a topical cream from foreign pharmacies without a prescription. Unfortunately just this year, 2011, our nanny state regulatory oligarchical government began confiscating it at customs. I wonder how it is that our federal agencies can block a safe drug at the border, but alow in the unsafe ones. So to get Bio-Identical Testosterone, you will have to get a prescription from a doctor and pay top dollar. Good luck finding a doctor who is educated to this or at least open minded to it.

If you are over 50, also consider bio-identical thyroid hormone replacement – orally. The condition of low thyroid (common after 50) is associated with stiffening of the connective tissue and a slowing of the healing process. Precurser conditions to PF.

Anti-Inflammatory Drugs

Drugs may help mask the pain and make things feel better, but they do nothing to heal PF. By masking the pain, they may allow you to do things that pain would normally prevent. This action has the downside of potentially leading to more overuse and further injury.

Ultra Sound

Ultra sound is high frequency or high pitch sound beyond the human ability to hear. Sound is a mechanical vibration and ultra sound is a deep penetrating high frequency vibration. It can bring penetrating heat into an injury sight. It has the downside of causing localized tissue damage by overheating (burning) and dehydrating.

Other than cleaning jewelry, I have no personal experience with ultra sound. I know numerous people that have had ultra sound therapy. In my observation, it did little to correct their problems.

Infra Sound

Infra Sound Machine

Infra sound is very low frequency sound almost like a tremble or rumble.

When cats purr they are emitting infra sound. Cats purr when they need to heal. And cats heal very quickly compared to other mammals. Besides cats, humans doing Hands-On energy healing emit infra sound.

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Kow Kat the Bodhisattva Kitty Doing Her Healing Thing

I have an Infra Sound massager that I use. Our house is also the home to four cats. So I have a lot of experience with Infra Sound for healing. Having a purring cat snuggle up to you is a relaxing and effective treatment for what ails you.

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Acupuncture

I’ve personally never used acupuncture, but I know some people that have had some amazing success with it. Perhaps getting poked with a needle triggers some healing response. Traditional Chinese Medicine (TCM) explains pain as a blockage of the flow of Chi (internal energy). Acupuncture or even acupressure helps unblock the flow. If all else fails, give it a try. I just can’t bring myself to allow someone to stick needles in my feet. And this is from someone who went to China to get trained in Traditional Chinese Medicine!

Electrical Stimulation

Compex Device - Electro Stimulation

Electrical stimulation of the local nervous system can cause muscles to contract and relax. This technique exercises muscles directly; bypassing the brain. I have a Compex device that Hammer Nutrition up in Whitefish sells.

I mainly use the active recovery program. I’ve had good success with muscle recovery. If it wasn’t for my Compex device’s active recovery program I would of never held up for a week of skiing where we were skiing 20,000 to 40,000 vertical feet every day. My quads would have been blown out after a couple days. As it was, I hung in there for 6 days straight keeping up with the youngsters. Every evening after skiing I would do my active recovery on my quads and it made a huge difference.

I have used the Compex on my feet with good success. If I am consistent, it helps manage my PF – preventing my PF from getting out of control. A benefit of Compex is that you can treat your feet while relaxing in bed or watching TV or typing on the computer. It is a non-weight bearing method of exercising.

Orthotics

If properly fit, Orthotics, will help prevent you from tearing your fascia during weight bearing exercises. They keep the plantar from over stretching and tearing. I wish I knew this way back 30 – 40 years ago when I was indulging in some edge of the envelope skiing.

A Foot Pounding Landing in the North Cascades, 1979. Still 3-Pins and Floppy Leather Boots, But at least my Skis had Edges by 1979

Going back to the 1970’s when my life revolved around skiing, I can remember after more than one hard landing feeling like I bruised my heel. More likely, I partially tore my Plantar Fascia. I was lucky, more than one skiing partner ended up with shattered ankles or worse.

If I had orthotics, this probably would not have happened. I started using rigid Orthotics in my ski boots and it makes a huge difference. Especially considering you tend to spend nearly all day on your feet when skiing or coaching skiing. Alpine ski boots also crush your foot flat when buckling them tight putting the fascia under constant tension.

Lightweight Semi Flexible Shapeable Orthotic

I’ve had less success with running with orthotics as they tend to get in the way. They are also heavy and stiff preventing natural running. There are some semi stiff and fairly light footbeds (insoles) that are sand-able allowing customization. They seem to offer just enough support to be helpful. I got these at Zombro physical therapy.

They are inexpensive. This particular brand is only sold through health professionals like physical therapists.

Rigid 3/4 Length Orthotic

The downside of orthotics is that they interfere with your foot’s movement. This may prevent it from getting exercised and stronger. Chronic use of orthotics lead to weaker feet. In the long run, weak feet leads to PF.

Poor fitting orthotics can feel like you are standing on a golf ball. This can be painful experience. It probably causes a bit of tearing and stretching to the fascia. So take the time to get your orthotics to fit right. They should feel good, not like your foot is being tortured. Don’t let your physical thearapist or doctor bully you.

Strengthening Exercises

Calf Raises

There are a couple good exercises that help strengthen your foot and lower leg – helping prevent further problems with PF.

The two simplest are calf raises and towel crunches. Doing calf raises on a stairway works well. I like to alternate with my feet straight ahead, pigeon toed and also duck footed.

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Towel Crunch

Doing calf raises one leg at a time adds a greater challenge if your feet are strong enough. Towel crunches work the toes and bottom of the foot. I prefer the Compex electro stimulation for working the bottom of my foot.

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Stretching

Calf Stetch

I must confess I lack the patience to do much stretching. What stretching I do partake in is usually in an activity such as Yoga – especially the hot Yoga (Bikrams). Stretching is most beneficial when the body is already warm. So stretch after workouts instead of before. Or do it while taking a warm bath. Stretching your Foot, Achilles tendon and calf prevents their shortening with age and the resulting risk of PF.

Night Splint

Night Splint

These really help prevent the morning heel pain of those first few steps. Remember pain usually means you are straining or tearing – not a good thing. The splint keeps the plantar fascia from shortening and tightening up during sleep. Night splints are cheap. I bought the one pictured on eBay for $20.00.

They are much more when purchased through your physical therapist, or at the hospital through an orthopedist. But maybe you have health insurance and it is covered by those paying premiums into your insurance company.

Alpine Ski Boot Liner for a Night Splint

An even cheaper (free) option is an old alpine ski boot liner. The downside is your foot tends to sweat and they will get pretty smelly and gamey after a while. Cutting the toes out allows them to breath a little and fit looser.

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Compression Socks

Compression Socks - My Fav. Zoot Recovery

You can think of compression socks as easy to take on and off tape. They can help support the foot preventing tearing of the fascia. In my experience, they put pressure on the back of the heel and tend to irritate the Achilles tendon. So you have to monitor that situation and not wear them all the time. There is a lot of variation between brands and models of compression socks. Look for a future post on the blog doing a comparison and review of compression socks.

Taping

There are countless taping techniques for supporting the plantar fascia and arch. Some suggest running tape on the bottom of the heel up to the base of the toes. Others suggest a X pattern to support the arch. Regardless, the idea is for the tape to support the fascia and prevent the fascia from stretching.

There are videos on the Internet that demonstrate various taping scenarios. I’m too lazy to spend time every day taping my feet, so I rarely do it.

Barefoot

Walking on Gravel with Socks

A technique that I have had success with is barefoot walking or light running. I think this tends to stimulate the feet and trigger some healing to take place. Especially if the surface you are walking on is rough. Walking on a gravel surface really stimulates the feet. Think of it as a generalized acupressure treatment. If your feet are tender, wear some socks to protect them. The prickly surface of the MSU track also has enough roughness to do the trick. Just a couple minutes of this a few times a week can really make a difference. Remember to not overdue it as you can cause more problems than you are correcting.

Minimal Shoes

Minimal shoes force your foot to work harder causing it to grow stronger. This applies if you do not overdo it and injure your foot in the process. If you already have PF, start very slowly with just a few minutes at a time.

Supplements

Proper nutrition is important for tissue regenerating and healing. Nutrition that especially helps maintain connective tissue and collagen is important. Minerals such as magnesium and sulfur are important for connective tissue healing. Remember, topical DMSO is a source of sulfur. Nutrition and supplements is a vast topic and I’m just not going to get into here.

Closing Thoughts

The techniques this blog lists should give you an arsenal of tools to treat your PF or prevent the scourge of PF in your future. Experiment and see what works for you. The big three that have had the most success for me are:

• Night splint
• Stimulating massage like Gua Sha
• Electrical Stimulation using Compex

Honorable mention goes to:

• Barefoot Walking on Gravel
• Alternate Heat Cold
• Strengthening Exercises

I’ve experimented with other techniques. One that comes to mind is The Bowen Technique. For me, Bowen treatments resulted in some mixed and rather bizarre reactions. The treatment was explained as kind of like pressing the reset button. Despite the Bowen method being gentle and subtle, it can really rearrange things in your body. After treatments, my knee and ankle joints feel so different that I have been injury prone. My joints loosen up and take a while to find a groove to move through. During this period, I have experienced painful cartilage catching and my joints just giving out. I expect these reactions are partly due to the damaged condition of my cartilage. My joints have taken a beating from a lifetime of extreme activities. Nevertheless, I’m still exploring this method and am not sure I can recommend it at this point.

There are other new techniques that I have heard about, but do not know enough to comment on. One is injecting your own adult stem cells harvested from your own tissue. You may have to go to Europe to get this treatment. Reinjection of your own collagen (Autologen) is a treatment available in the U.S. You are on your own researching these techniques.

Please comment if you have any experience, good or bad, with any of these techniques or know of any other methods that desirve mention.