Foot health: preventing and treating common injuries, enhancing strength and mobility, picking footwear, and more | Courtney Conley, D.C.

Peter Attia

Apr 1, 2024

Episode description

View the Show Notes Page for This Episode

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Courtney Conley is an internationally renowned foot and gait specialist. In this episode, Courtney delves into the intricate world of foot anatomy and functionality. She explores the complexities of the foot, discussing its anatomy, common injuries, and the importance of understanding its structure in preventing issues. She covers a range of foot ailments, factors contributing to them, treatment options, and prevention strategies. She delves into the significance of loading, balance, range of motion, and posture, emphasizing the crucial role of strength in preventing both injuries and falls. Additionally, she sheds light on the interconnectedness of the kinetic chain, from the leg muscles down to the foot, and how issues within this chain can cascade downstream, leading to various injuries and pathologies. Additionally, she provides a comprehensive overview of footwear, discussing suitable options for both adults and children to promote foot health and mitigate potential problems.

In addition to this interview, Courtney also recorded a series of videos to better explain a number of the concepts discussed such as diagnostic tests that are used to determine mobility and strength and the exercises one should perform to improve the outcomes based on the diagnostics. The interview will be available to everyone while the videos from the gym will only be available to paid subscribers (found at the end of the show notes page).

We discuss:

Why Courtney chose to specialize in the foot [3:30];
The vital role of foot strength, function, and health in human movement and well-being [6:15];
Anatomy of the rear foot and midfoot [10:15];
The development of flat feet, the impact of footwear, and the benefits of going barefoot [19:45];
Anatomy of the forefoot, common injuries, and why most injuries occur in the forefoot [23:15];
Foot musculature and its role in maintaining foot stability and preventing deformities like bunions and hammer toes [30:15];
The intrinsic musculature of the foot, plantar fasciitis, footwear, and more [39:00];
Plantar fasciitis: diagnosis, causes, and treatment [51:30];
Posterior leg muscles: strength assessment methods, role in A

Mindsip insights from this episode:

Strengthen toes to prevent falls as you age

Toe weakness is the single biggest predictor of falls as we age, making toe strength a critical and often overlooked aspect of fall prevention.

#fall-risk

#strength

Utilize heel fat pad for superior shock absorption

The fat pad on your heel is two times a better shock absorber than Sorbothane, a synthetic material used in performance orthotics.

#bones

#foot

Encourage barefoot activities to improve children's foot health

A study of 2,300 children found that by age 13, those who went barefoot had a significantly lower prevalence of flat feet compared to those who wore shoes.

#children

#foot

Utilize isometrics as neurological pain relief

Isometrics can act like pain medication by decreasing cortical inhibition, which is the brain's protective 'braking' mechanism after an injury.

#exercise

#pain

Address nerve damage to resolve chronic ankle sprain issues

The chronic issue after an ankle sprain is often not the ligament, which heals, but the stretched or torn nerves that result in a loss of sensory input.

#nervous-system

Control foot pronation for better shock absorption

Foot pronation is a necessary and natural shock-absorbing motion, and the problem is not the motion itself but the inability to control it.

#balance

#foot

Check shoe fit by assessing width against insert

To see if your shoes are too narrow, stand on the removable insert; if your foot is wider than the insert, the shoe is squeezing your toes.

#footwear

Strengthen big toe to support body weight flexion

Using a toe dynamometer, your big toe should be able to produce 10% of your body weight in flexion force.

#muscle

Achieve 1.5x bodyweight in soleus test for muscle capacity

In a seated single-leg calf raise, you should be able to lift 1.5 times your body weight for six reps to demonstrate adequate soleus muscle capacity.

#exercise

#muscle

Peter Attia

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