{"id":12592,"date":"2026-09-21T20:33:35","date_gmt":"2026-09-21T20:33:35","guid":{"rendered":"https:\/\/www.fitmotherproject.com\/?p=12592"},"modified":"2026-10-13T16:20:33","modified_gmt":"2026-10-13T16:20:33","slug":"foot-health-and-falls","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/foot-health-and-falls\/","title":{"rendered":"Foot Health and Falls: Why Foot Strength Is a Blind Spot for Women Over 40 (Ep. 207)"},"content":{"rendered":"

In this episode of the Fit Mother Project Podcast, I’m kicking off a brand-new series I’m calling Blind Spots \u2014 parts of your health that genuinely matter but almost never get talked about.<\/p>\n

First up: your feet.<\/strong><\/p>\n

I open with the true story of Abebe Bikila, the unknown Ethiopian runner who won Olympic gold in the 1960 Rome marathon running completely barefoot \u2014 then I break down why that’s possible, and what it teaches us about our own feet.<\/p>\n

We walk through the anatomy of the foot (26 bones, 30+ joints, and its own “core” of intrinsic muscles), the windlass mechanism that turns your foot into a rigid lever with every step, and why your feet are actually one of your main sensory organs feeding data straight to your brain.<\/p>\n

This matters enormously after 40. <\/strong><\/p>\n

Falls are the leading cause of injury-related death in adults 65+<\/span>, and the research is clear: weak toes, poor sensation, and cushioned, narrow shoes are directly tied to fall risk, bunions, and balance decline.<\/p>\n

I share several eye-opening studies, four simple at-home tests you can do right now to assess your own foot strength, and the daily practices I personally use to keep my feet \u2014 and my balance \u2014 strong for the long run.<\/p>\n

Rate & Review \u2013<\/strong> If this episode opened your eyes to something you’ve never been taught before, please take a moment to rate and review the Fit Mother Project Podcast. Your review helps more women over 40 find practical, empowering health information that can genuinely change their lives.<\/p>\n

Join the Fit Mother Community \u2013<\/strong> If you want support putting these ideas into action, come join the Fit Mother community. You’ll find encouragement, practical guidance, and a group of women committed to building strong, healthy lives together.<\/p>\n

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Fit Mother Project Key Takeaways:<\/b><\/h2>\n
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  • Your feet have 26 bones and 30+ joints each<\/strong>, with their own set of intrinsic muscles \u2014 basically a “core” for your feet<\/li>\n
  • The windlass mechanism<\/strong> (your big toe bending back as you walk) tightens the plantar fascia and turns your foot into a rigid lever for propulsion<\/li>\n
  • Your soles are a major sensory organ<\/strong> \u2014 cushioned shoes dull the signal your brain needs for balance, and your brain has an entire region dedicated to reading your feet<\/li>\n
  • Falls are the #1 cause of injury-related death in adults 65+<\/strong>, and falling once doubles your risk of falling again (CDC)<\/li>\n
  • A 2006 Journal of Gerontology study<\/strong> found fallers had weaker toe muscles, more bunions, less sensation, stiffer ankles, and more foot pain than non-fallers<\/li>\n
  • The plantar fascia connects to the Achilles tendon<\/strong>, but that connection thins with age \u2014 which is part of why we lose our “spring” as we get older<\/li>\n
  • Rolling the bottom of your feet with a tennis ball<\/strong> for 30\u201360 seconds can immediately increase hamstring flexibility (the “tennis ball effect”)<\/li>\n
  • Studies show switching to minimalist, wide-toe-box, zero-drop footwear<\/strong> increases foot strength by up to 57% and improves balance scores in older adults at risk of falling<\/li>\n
  • Four simple self-tests you can do today:<\/strong> the 10-second one-leg stand (eyes closed for bonus points), toe yoga, the paper grip test, and big toe extension<\/li>\n
  • Small daily habits<\/strong> \u2014 rolling your feet, arch scrunches, toe yoga, and single-leg balance while brushing your teeth \u2014 can meaningfully rebuild foot strength and balance over time<\/li>\n<\/ul>\n

    Foot Health and Strength: Why Your Feet Are the Foundation of Longevity (Ep. 207)<\/h3>\n