Step Up Your Foot Health with Dr. Courtney Conley on Crackin' Backs Podcast

Ever stopped to think about how much your feet do for you? We walk, run, jump, and move every day, yet foot health is often overlooked. In our latest episode of the Crackin’ Backs Podcast, we sit down with Dr. Courtney Conley, a leader in functional foot health, to break down why your feet are the foundation of your body—and how ignoring them could lead to serious problems down the road.

From the barefoot movement to the rise of super shoes, we cover it all. Here’s a sneak peek at the game-changing insights Dr. Conley shares in this must-watch episode.


Are Your Shoes Helping or Hurting You?

Did you know that your footwear choices can impact the structure of your foot? It’s true! Over time, shoes have evolved from protective coverings to fashion statements, often at the expense of foot health. Research shows that certain shoe styles—especially narrow, rigid, and high-heeled designs—can contribute to conditions like bunions, hammer toes, and chronic foot pain.

Dr. Conley’s Footwear Tips: ✔ Look for shoes that are widest at the toes ✔ Ensure the sole is flat and flexible ✔ Avoid excessive toe spring and cushioning ✔ Transition gradually to more functional footwear

The key takeaway? Fashion doesn’t have to come at the expense of function! Want to wear heels for a night out? No problem—just make sure you’re balancing it out with proper foot care the rest of the time.


Strong Feet = Fewer Injuries

Many people don’t realize that weak feet can lead to issues all the way up the kinetic chain, causing knee pain, hip discomfort, and even lower back problems. Dr. Conley explains how calf strains and ankle sprains are often linked to foot weakness.

Simple Foot Strengthening Exercises: 🔹 Big Toe Press Test – Can you press your big toe down without lifting your heel? Try it with a credit card under your toe! 🔹 Single-Leg Calf Raises – Aim for at least 20 reps per leg to build proper strength. 🔹 Plyometric Training – Sprinting and jumping drills can increase running economy by 2-4%, the same as a super shoe!

Pro athletes are catching on—NFL players are now warming up barefoot to improve foot activation and balance. Maybe it’s time we all start paying attention!


Barefoot Running: Trend or Truth?

The barefoot running movement has been both celebrated and criticized, but Dr. Conley explains why it naturally improves running form. Without cushioned shoes to mask poor mechanics, runners instinctively shorten their stride and land more softly, reducing impact forces on the joints.

Want to improve your running gait? Try this: ✔ Take off your shoes and run barefoot for just one minute ✔ Notice how your form automatically adjusts ✔ Apply that same mechanics when you put your shoes back on

A fascinating study even found that running barefoot on grass twice a week for six weeks reduced chronic heel pain in 19 out of 20 participants. Talk about a simple (and free) solution!


Super Shoes: Performance Boost or Injury Risk?

High-tech running shoes with carbon plates and ultra-cushioning are the latest craze, but Dr. Conley warns that they can alter gait mechanics and muscle activation.

Before you lace up those super shoes, ask yourself: ✔ Is my foot and ankle strong enough to handle the changes in stride length and force? ✔ Am I using these shoes sparingly for races, or depending on them all the time? ✔ Have I built up enough foot strength through calf raises, toe exercises, and mobility drills?

“If you don’t use it, you lose it.” Dr. Conley emphasizes that relying too much on high-cushion shoes weakens sensory perception and balance, increasing the risk of injuries over time.

Take Control of Your Foot Health!

Your feet are your foundation—treat them well, and they’ll support you for life. Whether you’re an athlete, weekend warrior, or just someone looking to move pain-free, this episode is packed with practical, easy-to-follow advice you can apply right away.

🎥 Watch the full episode now on YouTube! Crackin' Backs Podcast

👣 Don’t forget to subscribe and stay tuned for more expert insights on movement, health, and performance!