Your Toes Can Predict If You'll Die Early And Heres's How To Fix Your Plantar Fasciitis! - Dr. Courtney Conley (Foot Expert)
In this episode of The Diary Of A CEO, foot expert Dr. Courtney Conley and Steven Bartlett explore the connection between foot health and overall well-being. They discuss how foot pain affects one in three people over 45, and share research on the health benefits of increasing daily steps—from reducing depression to decreasing dementia risk.
The conversation examines how modern footwear and lifestyle choices impact foot health, with particular attention to how narrow, cushioned shoes can weaken foot muscles and alter natural development. Conley outlines practical strategies for improving foot strength and function, including proper shoe selection and specific exercises designed to enhance stability and prevent common conditions like plantar fasciitis and bunions.
This is a preview of the Shortform summary of the May 29, 2025 episode of the The Diary Of A CEO with Steven Bartlett
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1-Page Summary
Foot Health's Impact on Overall Health and Mobility
In this episode, Courtney Conley explores the crucial connection between foot health and overall well-being. She explains that strong feet are fundamental to body strength, affecting everything from toe strength to hip extension.
According to Conley, foot pain, which affects one in three people over 45, can significantly restrict physical activities and impact quality of life. She cites research showing that increasing daily steps can have remarkable health benefits: 5,000 steps daily can reduce depression and mortality risk by 15%, while 9,800 steps can decrease dementia risk.
Modern Lifestyles and Footwear Impact
Conley and Steven Bartlett discuss how modern footwear often undermines foot health. They point out that narrow, cushioned shoes can weaken foot muscles and alter natural foot development. Conley reveals that about 70% of children wear shoes that are too narrow, potentially causing long-term structural changes to their feet.
The discussion extends to how excessive cushioning in shoes reduces sensory perception, making it difficult for foot receptors to maintain balance. This problem is compounded by increasingly sedentary lifestyles, with global average daily step counts hovering around 4,500 to 4,900 steps.
Foot Conditions and Their Impact
Conley and Bartlett share their experiences with various foot conditions, including plantar fasciitis, bunions, and neuromas. They emphasize how unaddressed foot and ankle injuries can lead to long-term issues, particularly when combined with poorly designed footwear that affects proprioception and increases re-injury risk.
Improving Foot Health
Conley recommends several strategies for enhancing foot strength and function. She advocates for wide toe box shoes but emphasizes the importance of gradually transitioning from cushioned to minimalist styles. She suggests specific exercises, including toe yoga, calf raises, and proprioceptive drills, to strengthen intrinsic foot muscles and improve stability. Special attention is given to the soleus muscle, which Conley notes can handle up to eight times body weight through the forefoot.
1-Page Summary
Additional Materials
Counterarguments
- While strong feet are important, overall body strength also depends on other factors such as core stability, muscle strength, and flexibility throughout the body.
- The relationship between foot pain and restricted physical activity is complex and can be influenced by other health conditions, mental health, and access to healthcare.
- The benefits of increasing daily steps are clear, but for some individuals with certain health conditions, such as severe arthritis or heart conditions, increasing steps without medical guidance could be harmful.
- Modern footwear is designed with a variety of purposes in mind, and some shoes provide necessary support and protection for specific activities or foot types.
- The statistic about 70% of children wearing shoes that are too narrow may not account for cultural differences in footwear and foot shape, and the definition of "too narrow" could be subjective.
- While excessive cushioning might reduce sensory perception, for some individuals, particularly those with certain foot conditions, cushioning is necessary to prevent pain and injury.
- Sedentary lifestyles are a concern, but there are many factors contributing to this beyond footwear, such as workplace demands, urban design, and socioeconomic factors.
- The assertion that unaddressed foot and ankle injuries can lead to long-term issues is generally true, but recovery and outcomes can vary greatly depending on the individual's overall health, the nature of the injury, and the treatment received.
- While minimalist shoes can be beneficial for some, they are not suitable for everyone, and some individuals may require more supportive footwear due to specific foot conditions or biomechanical needs.
- The recommended exercises are beneficial, but they may not be suitable for everyone, especially those with certain disabilities or injuries. A tailored approach to exercise is often necessary.
- The claim about the soleus muscle's capacity may not take into account individual differences in muscle strength and conditioning, and some people may be at risk of injury if they attempt to load their soleus muscle too quickly.
Actionables
- You can create a "foot-friendly" home environment by using textured mats and balance pads in areas where you stand often, like the kitchen or bathroom, to stimulate your foot receptors and encourage muscle engagement.
- By standing on these surfaces while doing everyday tasks, you're passively working on your balance and foot strength. For example, while brushing your teeth, the uneven surface of a textured mat can help improve your foot's sensory perception and muscle activation.
- Incorporate foot exercises into your daily routine by setting reminders to perform short, simple activities like picking up marbles with your toes or spreading and lifting your toes while seated at your desk.
- These exercises don't require special skills and can be done almost anywhere, turning idle time into an opportunity to strengthen your feet. For instance, during a work break, you could spend a few minutes doing toe spreads or marble pickups under your desk.
- Turn daily walks into a progressive foot strengthening session by starting with short distances in minimalist shoes and gradually increasing both the distance and the time spent walking in them.
- This gradual transition allows your feet to adapt to less cushioning while building strength. You might begin with a 10-minute walk in minimalist shoes and then switch back to your regular footwear, slowly extending the time in minimalist shoes by a few minutes each week.
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Foot Health's Impact on Overall Health and Mobility
Courtney Conley delves into how the health of our feet is deeply connected to our overall well-being and can significantly influence our mobility and quality of life.
Healthy Feet Are Critical for Well-Being
Conley explains that strong feet contribute to a stronger body by improving toe strength, ankle mobility, knee extension, and hip extension. Without attention to strengthening the feet, the rest of the foundation of the body can suffer, leading to various problems.
Foot Pain Can Limit Walking, Exercise, and Activities, Harming Health and Quality of Life
Highlighting the prevalence of foot pain, Conley states that it affects one in three people over the age of 45 and can greatly restrict physical activities like walking and hiking. These restrictions can impact physical, emotional, and mental health. Simple actions like walking become marred by foot pain, implying a significant quality of life decrease.
Study: More Daily Steps Reduce Depression, Dementia, and Mortality Risk
Conley underscores the importance of walking by citing extensive research:
- 5,000 daily steps can lessen depression symptoms and lower all-cause mortality by 15%.
- 9,800 daily steps can decrease the risk of dementia.
- An additional 500 steps a day can lessen cardiovascular mortality by 7%.
- 1,000 extra steps a day can cut all-cause mortality risks by another 15%.
- Walking 7,500 steps daily can reduce depression diagnoses prevalence.
- Even a moderate increase to 3,800 daily steps can offer half the maximum benefits of more intensive walking regimens.
Feet: A Window to Overall Health
Conley refers to the foot as "the window to the mechanics of the body" stating that foot issues can immediately signal dysfunctions in the kinetic chain that impact knees, hips, and back health.
Foot Issues Indicate Dysfunction in Kinetic Chain
Conley asserts that feet function well when things go right and if they don't, it can lead to negative changes up the kinetic chain, often beginning with the foot itself. The big toe's full range of motion is crucial as a lack of it can lead to compensations, like shortened strides and reduced hip extension. This range is essential in walking, and limitations can influence the body mechanics up the chain.
Foot Problems Increase Injury Risk In Knees, Hips, ...
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Foot Health's Impact on Overall Health and Mobility
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Clarifications
- The kinetic chain is a concept in biomechanics that describes how the body's joints and segments are interconnected and work together during movement. In the context of foot health, issues in the feet can disrupt the kinetic chain, leading to compensations and problems in other parts of the body like the knees, hips, and back. Understanding the kinetic chain helps to see how foot problems can have a cascading effect on overall body mechanics and health. Maintaining proper foot function is crucial to prevent issues that can impact the entire kinetic chain and overall well-being.
Bunions, hammertoes, and neuromas are common foot issues.
Bunions are bony bumps that form at the base of the big toe.
- Hammertoes cause the toe to bend abnormally at the middle joint.
- Neuromas are benign growths of nerve tissue, often found between the toes.
- The relationship between foot mechanics and other body parts is crucial because the feet serve as the foundation for the body's movement. Issues in the feet can lead to compensations and dysfunctions in the kinetic chain, affecting areas like the knees, hips, and back. Proper foot function, including toe mobility and arch support, is essential to maintain overall body alignment and prevent injuries. Understanding how foot mechanics impact the entire body can help in addressing and preventing musculoskeletal issues.
- Toe dexterity and isolated movement capability in the context of foot health are crucial for maintaining proper foot function. Toe dexterity involves the ability of the toes to move independently and with precision, which is essential for activities like balance and walking. Isolated ...
Counterarguments
- While strong feet can contribute to overall body strength, it's important to recognize that other factors such as core stability, overall muscle strength, and neurological health also play critical roles in bodily function.
- Some individuals with foot pain may still maintain an active lifestyle through alternative exercises that do not stress the feet, such as swimming or cycling.
- The relationship between daily steps and reductions in depression, dementia, and mortality risks may not be causal; other lifestyle factors and socioeconomic status could also influence these health outcomes.
- While foot issues can indicate dysfunctions in the kinetic chain, not all problems with knees, hips, or back originate from the feet; they can also be caused by direct injuries or conditions unrelated to foot health.
- The assertion that foot problems increase injury risks in other body ...
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Modern Lifestyles and Footwear Undermine Foot Health
Courtney Conley and Steven Bartlett discuss how modern shoe designs and sedentary behaviors negatively affect the health of our feet.
Narrow, Cushioned, Elevated Shoes Hinder Natural Foot Development and Function
Conley indicates that narrow shoes not only change the structure of the foot but also weaken the muscles. She compares wearing a narrow shoe to having one's arm in a sling for an extended period. Men’s dress shoes are a prime example, with their narrowness, stiffness, and a heel-to-toe drop that Conley likens to wearing a mini high heel.
70% of Kids Wear Shoes too Narrow, Altering Foot Structure
Conley is particularly concerned that about 70% of children wear shoes that are too narrow. She notes that conventional footwear can deform the foot, as evidenced by a woman whose foot was shaped like her shoe. Conley and Bartlett discuss wearing narrow shoes from a young age and how they can force the foot into an unnatural position and change the structure and pressures within.
Heels and Cushioning Weaken Foot Muscles and Tissues
The impact of cushioned shoes on foot health is another major concern. Excessive cushioning causes a loss of sensory perception, making it difficult for thousands of receptors in the foot to feel the ground and keep us balanced and upright. Heels also affect ankle movement and control, leading to the weakening of the foot's tissues.
The use of cushioned shoes with an insert also comes under scrutiny, with Conley implying that such footwear might lead to weaker feet unless paired with foot exercises. She criticizes the way traditional footwear restricts the natural splay of the foot and emphasizes the importance of a wide toe box for balance and propulsion.
The hosts continue this discussion mentioning that modern shoes with excessive cushioning and support make our feet weaker and undermine their intended functionality. Dr. Daniel Lieberman notes that we’ve lost natural foot strength and mobility, causing issues such as back and knee pain. Conley criticizes the misconception that hiking boots are necessary for ankle stability and can actually restrict movement and transfer load to other body parts.
Sedentary Lifestyles Weaken Foot Strengt ...
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Modern Lifestyles and Footwear Undermine Foot Health
Additional Materials
Clarifications
- When comparing wearing narrow shoes to having one's arm in a sling, the analogy highlights how both situations involve prolonged restriction and lack of natural movement, which can lead to muscle weakness and altered function over time. Just as wearing a sling immobilizes the arm and weakens its muscles, narrow shoes restrict the natural movement and strength of the foot, impacting its structure and function. This comparison underscores the detrimental effects of prolonged confinement or restriction on the body's natural abilities and health.
- Wearing narrow shoes can lead to foot deformities by compressing the toes and altering the natural shape of the foot over time. This compression can cause issues like bunions, hammertoes, and other structural changes in the foot. The lack of space in narrow shoes can force the toes into unnatural positions, affecting the alignment and function of the foot. Over time, consistent wear of narrow shoes can contribute to long-term foot problems and discomfort.
- Cushioned shoes can reduce the ability of the foot's sensory receptors to feel the ground properly. This diminished sensory feedback can impact balance and stability. When the foot cannot sense the ground well due to excessive cushioning, it may struggle to make necessary adjustments for maintaining equilibrium. This can lead to challenges in maintaining proper posture and stability during movement.
- Cushioned shoes with inserts may lead to weaker feet without foot exercises because the excessive cushioning can reduce sensory feedback from the ground, affecting the foot's natural strength and balance. Without engaging in foot exercises to counteract the potential weakening effects of cushioned footwear, the foot muscles and tissues may not be adequately challenged and strengthened. This lack of stimulation can contribute to a decrease in foot strength over time, potentially impacting overall foot health and function. Regular foot exercises can help maintain and improve foot strength, counteracting the potential negative effects of relying solely on cushioned shoes with inserts.
- Traditional footwear often features narrow toe boxes that constrain the natural splaying of the toes, limiting balance and propulsion. A wide toe box allows the toes to spread out naturally, providing better stability and push-off power during movement. This design promotes foot health by allowing the foot to function closer to its natural state, enhancing overall comfort and performance. Encouraging the natural splay of the toes through a wide toe box can help prevent issues like bunions, hammertoes, and other foot deformities caused by prolonged use of narrow shoes.
- Excessive cushioning in modern shoes can weaken foot muscles by reducing sensory feedback from the ground, impacting balance and strength. This lack of natural stimulation may lead to decreased muscle activation and atrophy over time. Traditional ...
Counterarguments
- While narrow shoes may alter foot structure, not all narrow shoes are harmful; some people may not experience negative effects due to individual differences in foot anatomy and usage patterns.
- Men's dress shoes with a slight heel-to-toe drop can be designed ergonomically to support the foot adequately for short-term wear without causing harm.
- The statistic that 70% of children wear shoes that are too narrow may not account for regional variations in shoe design and cultural practices regarding footwear.
- Some cushioned shoes are designed with advanced materials and ergonomic features that can provide both comfort and support without necessarily weakening the foot muscles.
- Heels and cushioning in shoes can be beneficial for certain foot conditions, providing relief and support where needed, as long as they are used appropriately and not excessively.
- The use of inserts in shoes can be a medically recommended solution for specific foot problems, and when used under professional guidance, can improve foot health rather than weaken it.
- Hiking boots and other supportive footwear can offer necessary protection and support in rough terrain, reducing the risk of injury.
- A sedentary lifestyle is not the sole cause of ...
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Specific Foot Conditions and Injuries, and Their Causes
Courtney Conley and Steven Bartlett discuss various foot conditions and the importance of addressing foot and lower kinetic chain instability to prevent long-term issues.
Foot Problems: Plantar Fasciitis, Achilles Tendinopathy, Neuromas, Hammertoes
Courtney Conley shares her experiences with several foot diagnoses, including bunions, neuromas, and heel pain. She points out that bunions, neuromas, and hammertoes are common symptoms of foot problems that patients often present with.
Steven Bartlett also brings his personal experience into the conversation, having suffered from plantar fasciitis, which limited his ability to walk significantly. Additionally, he has had a high ankle sprain with a torn ligament on three sides.
Issues From Foot and Lower Kinetic Chain Instability
Courtney Conley adds to the discussion on common foot problems by mentioning Achilles tendinopathy and issues with the posterior tibialis tendon. She emphasizes the soleus muscle in the lower leg, noting the importance of strengthening these tissues to support foot health.
Both Bartlett and Conley stress the importance of addressing foot pain, not only for physical health but also because it can impact one's ability to stay active and combat personal issues.
Unaddressed Ankle/Foot Injuries Can Lead To Long-Term Issues
Reduced Proprioception and Strength Increase Re-injury Risk
Conley highlights the risks associated with wearing cushioned shoes that keep the sole significantly off the ground, e ...
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Specific Foot Conditions and Injuries, and Their Causes
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Actionables
- You can create a simple foot mobility routine to perform each morning. Start with gentle stretches for your toes and ankles, followed by balancing exercises like standing on one foot while brushing your teeth to improve proprioception. This can help mitigate the risk of re-injury by strengthening the muscles around your feet and ankles.
- Incorporate low-impact exercises like swimming or cycling into your weekly fitness plan. These activities place less stress on your feet and can prevent exacerbating existing conditions like plantar fasciitis or Achilles tendinopathy while still allowing you to stay active and maintain your physical health.
- Experiment with DIY foot massages using a ...
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Foot Strength and Function Improvement Strategies and Exercises
Courtney Conley shares valuable strategies and exercises to improve foot strength and function, stressing the role of proper footwear, consistent exercises, and a gradual transition to minimalist shoes.
Wide Toe Box Shoes Rebuild Foot Strength and Resilience
Wide toe box shoes can significantly rebuild foot strength and resilience, enhancing foot function by allowing the toes to splay naturally.
Gradually Transition to Minimalist or Barefoot Styles to Avoid Injury
Conley insists that it is essential not to abruptly transition from cushioned shoes to minimalist styles. She recommends a gradual shift, incorporating foot exercises to prevent issues like heel pain. Creating a "shoe spectrum" with a workhorse shoe and a cheat shoe can assist in making this transition smoother, ensuring that foot strength is built up over time without causing injury.
Foot Function Enhanced by Toe Yoga, Calf Raises, and Proprioceptive Drills
Conley describes a variety of exercises to enhance foot function, including toe spacers as part of her routine to address issues from wearing restrictive footwear.
Exercises for Intrinsic Foot Muscles and Stabilizers Like Posterior Tibialis and Soleus
Conley mentions using a foot health kit that includes toe spacers and strengtheners as tools for foot care exercises. She introduces exercises with a band to improve foot function, which are likened to doing bicep curls for the toes, and instructs on how to use resistance bands designed for toes to improve foot arch function. Conley also describes specific exercises for the little toe’s muscle, the abductor digiti minimi, and the abductor hallucis, which can help control bunion issues.
In addition to these exercises, ...
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Counterarguments
- While wide toe box shoes may allow for natural toe splay, some individuals may require more arch support or structured footwear due to specific foot conditions like flat feet or plantar fasciitis.
- A gradual transition to minimalist shoes is generally recommended, but some people may never adapt well to minimalist shoes due to their foot structure, gait patterns, or previous injuries.
- The concept of a "shoe spectrum" may not be practical or financially feasible for everyone, and some might benefit more from a consistent type of supportive footwear as advised by a healthcare professional.
- Toe yoga and other foot exercises can be beneficial, but they may not be suitable for everyone, especially those with certain medical conditions or mobility issues.
- The effectiveness of toe spacers and strengtheners is debated among professionals, and some argue that they may not provide significant benefits for everyone.
- Exercises targeting specific muscles like the abductor digiti minimi and abductor hallucis may help with bunion issues, but they are not a substitute for medical treatment in severe cases.
- Strengthening the soleus muscle is important, but overemphasis on one muscle group can lead t ...
Actionables
- You can integrate balance training into everyday activities by standing on one leg while brushing your teeth or waiting in line to improve proprioception and ankle stability.
- This strategy uses idle moments to enhance balance without requiring extra time set aside for exercises. For example, try to maintain balance on one leg for the duration of brushing your teeth, gradually increasing the time as your stability improves.
- Create a DIY foot mobility course using household objects to navigate as a fun way to enhance foot function.
- Lay out objects like rolled towels, small balls, or cushions on the floor and walk over them barefoot to stimulate and strengthen the muscles in your feet. This can mimic the variability of natural terrain and can be done while doing chores or moving around the house.
- ...
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