本期节目邀请到国际知名的足部和步态专家 Courtney Conley，她深入探讨了足部的解剖结构和功能，涵盖了足部常见损伤、预防策略以及鞋履选择等方面。Courtney 强调了足部力量在预防损伤和跌倒中的重要性，并阐述了从腿部肌肉到足部的运动链，以及运动链中问题如何导致下游损伤和病理。

🦶 **足部力量、功能和健康在人体运动和福祉中的重要作用**：Courtney 强调足部力量在预防损伤和跌倒中的重要性，并阐述了足部力量、功能和健康在人体运动和福祉中的重要作用。足部作为人体运动的基础，其力量、功能和健康直接影响着整体的运动能力和平衡性，进而影响着生活质量。

👣 **足部解剖结构和常见损伤**：Courtney 深入探讨了足部的解剖结构，包括后足、中足和前足，并介绍了常见的足部损伤，例如足底筋膜炎、足趾损伤、踝关节不稳定等。她还解释了这些损伤的发生机制，以及如何通过加强足部力量、改善步态和选择合适的鞋履来预防。

👟 **鞋履选择对足部健康的影响**：Courtney 强调了选择合适的鞋履对于足部健康的重要性。她建议选择能促进足部自然运动和力量的鞋履，并根据个人的足部状况和活动需求选择合适的鞋履类型。

💪 **足部肌肉力量的重要性**：Courtney 指出足部肌肉力量在维持足部稳定性和预防畸形（如拇外翻和锤状趾）中的重要作用。她还介绍了足部内在肌肉的功能，以及如何通过练习来加强足部肌肉力量。

🚶 **步态分析和足部健康**：Courtney 强调了步态分析在足部健康评估中的重要性。她解释了不同的步态模式如何影响足部负荷，以及如何通过步态分析来识别潜在的足部问题。

👣 **足部健康与年龄增长**：Courtney 探讨了随着年龄增长，足部感觉和力量的下降，以及如何通过积极的足部护理和锻炼来预防跌倒和管理关节炎。

🦶 **足部健康的重要性**：Courtney 总结了足部健康的重要性，并强调了通过了解足部解剖结构、加强足部力量、改善步态和选择合适的鞋履，可以预防足部损伤和改善整体健康状况。

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 ACL injuries, and more [59:15]; Lateral and medial muscles: ankle stability, arch support, big toe stabilization, and exercises to strengthen and prevent injuries [1:04:15]; Importance of strength of lower leg muscles for gait and preventing shin splints, stress injuries, and more [1:08:15]; Tendinopathies and other common pathologies related to the anterior and lateral compartments of the foot [1:13:00]; The importance of midfoot integrity, ankle dorsiflexion, and a discussion of gait alterations [1:19:45]; Proximal stability and its implications for posture and movement patterns [1:27:00]; The age-related decline in foot sensation and strength [1:32:45]; Common toe injuries, treatment, and how to prevent further progression of the injury [1:36:30]; Preventing falls and managing arthritis with proactive foot care and exercises [1:46:45]; Footwear: advice for picking shoes that promote foot health [1:54:45]; Footwear for runners [2:05:30]; The importance of prioritizing footwear that promotes natural foot movement and strength while considering individual comfort and foot health needs [2:09:30]; and More.

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