This video features a conversation between Steven Bartlett and Dr. Courtney Connley, a foot doctor. They discuss the importance of foot health for overall well-being, common foot injuries, the impact of footwear choices, and how foot strength relates to longevity and mental health. The interview also covers practical exercises and advice for improving foot health.
Based on the transcript, Dr. Connley recommends several methods to strengthen your feet:
Wear proper footwear: Shoes should have a wide toe box allowing toes to splay naturally, a flat heel-to-toe drop, and be thin and flexible. She emphasizes a gradual transition to this type of footwear, starting with short periods of wear and gradually increasing.
Toe exercises: These include using toe spacers to encourage splaying, toe curls (lifting individual toes or all toes simultaneously), and using resistance bands to strengthen toe muscles. She suggests sets of 30-40 repetitions daily.
Foot rolling: Rolling a small ball under the foot helps stimulate receptors and improve foot awareness, especially after periods of wearing restrictive footwear or experiencing injuries. She recommends 60-90 seconds daily.
Ankle mobility exercises: These exercises focus on improving dorsiflexion (bringing the toes towards the shin), and strengthening the soleus muscle (calf muscle). This can involve driving the ankle into a resistance band, holding positions to improve range of motion, and performing seated calf raises.
Increase walking: Gradually increase your daily step count. Starting with small increases (e.g., 500 steps) and building from there. She notes that even small increases in steps offer significant health benefits.
Dr. Connley stresses that these exercises and footwear changes should be incorporated gradually, building strength and resilience over time. A sudden shift could lead to discomfort or injury.
