Your Toes Can Predict If You'll Die Early And Heres's How To Fix Your Plantar Fasciitis! - Dr. Courtney Conley (Foot Specialist)

Foot pain and weakness are common issues that significantly affect a large portion of the population, with impacts felt across various aspects of well-being.

One in Three Experience Foot Pain, Impacting Wellbeing

Courtney Conley observes that foot pain affects the physical, emotional, and mental health of individuals. Notably, one in three people over the age of 45 experience foot pain, which is only less prevalent than low back pain. Conley emphasizes that foot pain can be a severely debilitating condition.

Foot Pain: Impact on Walking, Exercise, and Daily Activities

Due to the discomfort and pain in their feet, individuals find it difficult to perform basic physical activities, which can result in significant distress. Conley notes that the inability to engage in such activities due to foot pain can lead to a sense of helplessness and can take individuals "to dark places." Everyday actions that most people take for granted, like walking to the mailbox or going for a hike, become major challenges.

Untreated Foot Issues Cause Inactivity, Muscle Atrophy, Balance Problems, and Falls

When foot pain is left untreated, it may lead to more serious health concerns. Conley warns that severe foot pain can ...

Courtney Conley offers a deep dive into the connections between foot health and overall physical, mental, and emotional wellbeing, leveraging both her personal experiences and professional expertise.

Poor Foot Function Affects Hips, Back, Knees

Foot Issues Signal Underlying Dysfunction and Abnormal Loading Patterns

Conley links the health of our feet to broader physical conditions through the kinetic chain. She discusses bilateral symptoms like bunions, questioning where the abnormal load causing these issues might originate. Conley notes that wearing high heels or shoes with a higher heel to toe drop impacts not just the foot, but also the entire structure above it, affecting the calf, hamstring, and back muscles. This suggests that issues with foot health can signal problems higher up in the kinetic chain.

Conley also indicates that the strength and control of the hip are crucial in affecting how the foot unlocks and functions, underlining how interconnected foot function is with the rest of the body. She explains that the strength and mobility of the foot affect the entire body, leading to resilience and affecting function from the ground up.

Foot Strength & Mobility Key to Balance & Independence With Age

Conley points out that conditions like hammertoes and bunions not only signal foot abnormalities but also indicate aberrant loading and dysfunction that could affect other parts of the body like the knee or hip. She emphasizes the importance of the big toe's range of motion for proper walking, citing that restrictions in this area could lead to compensations throughout the body.

She connects the development of these conditions to an increased risk of falling and decreased balance, thereby shedding light on the importance of foot strength and mobility in maintaining balance and independence with age. Conley advocates for focusing on foot strength to decrease pain ...

Courtney Conley and Steven Bartlett discuss the implications of shoe design on foot structure and health, highlighting how common footwear choices can negatively impact foot strength and function.

Narrow, Overly Cushioned, or High-Heeled Shoes Can Harm Foot Structure and Function

Courtney Conley criticizes shoes that change the interaction of the foot with the ground, such as those with excess support, cushioning, or springs, as they can alter the natural foot function. Shoes like hiking boots, often thought to provide ankle stability, are also ineffective compared to improving natural ankle mobility and stability. Conley compares squeezing feet into unnatural positions due to ill-fitting shoes with the deterioration of an arm constantly held in a sling.

Men's dress shoes, with their pointy design, stiffness, and heel-to-toe drop, are mentioned as being particularly damaging, as they elevate the heel higher than the toes, putting additional pressure on the front of the foot and shortening muscles in the back of the leg.

Conley also notes the negative impact of cushioned shoes on foot function, explaining that such shoes reduce sensory perception, which is crucial in maintaining bipedal balance and walking patterns. Adding to this, high heels are criticized for changing the structure of the foot's tissues and leading to weakened tissue rather than acute injury.

70% of Children Wear Too-narrow Shoes

Conley and Bartlett discuss how typical trainers, which are narrow and often have a large heel-drop, are unsuitable for feet, especially for girls, with around 70% wearing shoes that are too narrow. Conley points out that shoes should be wide at the toes, but many trainers have a tapered toe box that doesn't accommodate the natural shape of the foot.

Conley stresses the importance of a wide toe box, separate from general shoe width, to allow the toes to splay, which can alleviate issues like bunions, neuromas, and hammer toes. She mentions her personal non-negotiable stance against weari ...

Courtney Conley discusses the necessity of exercises and tools to strengthen the feet, pointing out that foot health is essential, especially after wearing restrictive footwear such as cleats.

Toe Exercises Improve Foot and Lower Leg Muscle Function

Conley emphasizes the correlation between toe strength and foot pain, advising people to examine toe strength to alleviate discomfort.

Tools Like Toe Spacers and Resistance Bands Strengthen Intrinsic Foot Muscles

Conley talks about the importance of tools such as toe strengtheners, which are included in a foot health kit she mentions. These toe spacers are part of a regimen to maintain or improve the function of the foot and lower leg muscles. She also designed resistance bands for the toes, which come in different resistances to help strengthen the muscles in the arch of the foot.

Key Exercises for a Strong Foundation

While specific key exercises are not detailed in the provided content, Conley indicates that toe exercises, such as lifting the toes and spreading them while maintaining the "tripod of the foot," can strengthen muscles inside the arch. She suggests doing 30-40 reps a day of various exercises, including one where one stands and presses their ankles outward against a resistance band, keeping the big toe down, which engages the hips as well.

Conley also cites exercises like toe yoga, which includes lifting all toes, spreading them, and reaching forward. Additionally, pressing the ball of the big toe on the floor and pressing up is another strengthening technique, as well as working the little t ...

Walking and physical activity are crucial for physical and mental health, and Courtney Conley sheds light on the many benefits that come from simple steps, such as walking.

Modest Step Increases Cut Depression and Dementia Risks

Gradual Increases In Walking Rebuild Foot Strength After Injury or Inactivity

Conley emphasizes that after experiencing injuries like ankle sprains, it is beneficial to gradually increase walking activity. The use of footwear that keeps one close to the ground is advised to prevent further injury. Conley also mentions that the foot is capable of handling four to six times the body weight when walking, but it can atrophy without proper loading. She describes a gradual reintroduction of steps to patient routines, ensuring that conditions are not exacerbated.

"Movement Snacks": Boost Activity With Short Walks

The concept of "movement snacks" is introduced, which refers to short bursts of activity, such as five-minute walks that total roughly 500 steps, or ten-minute walks that amount to about a thousand steps. Conley underscores the accessibility of these "micro walks," conveying the thought that small, achievable segments of activity can contribute to overall wellness.

The discussion highlights how these modest increments can have profound health impacts. For instance, walking 5,000 steps daily can lessen the risk of depression symptoms and all-cause mortality by 15%. But even walking 3,800 steps provides significant benefits, offering 50% of the maximal protection against cognitive decline such as dementia. Conley further illustrates how step count increments to 7,500 steps can decrease the diagnosis of depression.

For older a ...