Podcast Summary: Como fortalecer os músculos dos pés pode beneficiar o corpo inteiro

Podcast: BBC Lê
Host/Reader: Thomas Papon, BBC Brasil
Originally Published By: Rafael Abu-Shaibi (BBC News Mundo/Brasil), 09 de agosto de 2025
Date Aired: November 13, 2025
Episode Length (main content): [01:13 - 13:43]

Overview

This episode presents a detailed reading of a BBC News Brasil article, focusing on the biomechanical importance of foot muscles and practical strategies for strengthening them. The central theme is how improving foot strength can impact the entire body, from posture to pain prevention, featuring expert insights from podiatrist and sports physician Josefina Toscano and high-performance coach Alicia Garcia.

Key Insights & Discussion Points

The Fascinating Design of the Foot

• Structure: Each foot contains 26 bones, 33 joints, and over 100 muscles, ligaments, and tendons ([01:18]).
• "Os pés são obras fascinantes de engenharia biomecânica... uma estrutura pequena, mas muito complexa." — Thomas Papon, reading ([01:20])
• These components collectively provide shock absorption, stability, and propulsion.

Underappreciated Role of Foot Muscles

• People often focus on shoes but overlook the functional role of their feet.
• “A maioria das pessoas está acostumada a se preocupar apenas com os calçados, mas não entende que os pés têm uma função específica.” — Alicia Garcia ([02:02])
• Awareness changes one’s life and movement.

How the Foot Supports the Body

• The foot must be both rigid (for propulsion) and flexible (to absorb impact).
• "Um pé saudável é rígido e flexível... um triângulo que deve ser rígido para propulsão e ser capaz de flexionar para amortecer o impacto." — Josefina Toscano ([02:19])
• The plantar fascia acts as the strong cord binding the foot’s arch, influencing balance and shock absorption.

Foot Stability and Whole-Body Health

• Adept shock absorption and stiffness in the foot prevent issues like back pain and joint discomfort.
• Foot stability supports ankles, knees, hips, and spine.
  • "É por isso que um pé com bom amortecimento... previne dores nas costas." — Toscano ([03:30])

Sensory & Proprioceptive Functions

• Feet provide essential sensory feedback; with eyes closed, the body relies on foot signals for balance.
• “As terminações nervosas dos pés se conectam com o cérebro... Isso é o que se conhece como propriocepção.” — Alicia Garcia ([03:48])
• Proprioceptive deficits can lead to falls from small stumbles.

Practical Test for Foot Health

• One-legged Balance Test: Stand on one leg for 30 seconds to 1 minute ([04:35]).
  • Difficulty indicates the need to strengthen feet.
• “Se você atualmente não consegue ficar em pé sobre uma perna por 30 segundos... é necessário trabalhar muito mais esses pés.” — Garcia ([05:07])

Muscular Anatomy of the Foot

• Intrinsic muscles: Originate and insert within the foot, supporting the arch.
• Extrinsic muscles: Originate from the leg and stabilize the ankle and help raise the arch.
• Compensations can lead to overuse injuries.
• “Se uma estrutura não está funcionando hoje, ela pede para a outra fazer sua parte... a médio prazo ocorre uma lesão por uso excessivo.” — Toscano ([06:12])

Common Problems and Cultural Disconnection

• Overpronation ("cair para dentro") contributes to knee and hip pain.
• Lack of balance, frequent ankle sprains, or unusual leg fatigue suggest insufficient foot load tolerance ([07:32]).
• Culturally, many people are unaware of proper toe movement and foot activation.

The Impact of Footwear Choices

• Excess cushioning in shoes can weaken proprioception and stability in healthy feet.
  • "Tênis com amortecimento excessivo... podem isolar o pé do chão, prejudicar a própria ocepção e torná-lo mais instável.” — Toscano ([09:17])
• For feet with chronic instability, cushioning may actually help.
• The fit is vital: shoes too tight may cause muscle weakening and deformities like bunions.
  • Alicia Garcia suggests comparing insole width to your foot's width ([10:07]).
• Occasional use of high heels isn't harmful; the problem is chronic use.
• Minimalist shoes (flat, flexible, wide) can improve foot awareness but aren’t for everyone; choose shoes that allow toe splay and proper foot expansion ([11:00]).

Three Practical Exercises to Strengthen the Feet

1. Plantar Fascia Massage

How:

• Sit or stand, roll a hard ball (tennis/golf) or frozen water bottle under your bare foot from toes to heel for one minute.
• Focus on tender spots for extra benefit.
  • "Se um ponto doer mais, permaneça ali por alguns segundos. Isso indica onde está a tensão." — Garcia ([11:54])

2. Towel Scrunches with Toes

How:

• Place a small towel on the floor, grab and pull it using your toes, then flatten out again.
• Repeat ten times per foot.
  • "O segredo é sentir como, ao flexionar os dedos, o formato de um arco é criado na parte interna do pé." — Garcia ([12:18])

3. Walking on Tiptoes & Heel Raises

How:

• Walk barefoot on tiptoes, slowly, focusing on balance and weight support at each step.
• Progress: use a stair edge for slow, controlled heel raises.
  • "Se você tivesse que fazer apenas um exercício para os pés, seria ficar na ponta dos pés em um degrau." — Toscano ([12:50])

General Tips:

• Start with brief sets, use hand support if needed, and aim for precise technique before increasing duration or speed.
• Regular, focused practice transforms foot strength and stability.

Notable Quotes & Memorable Moments

• "Quando você explica tudo o que passa pelos pés de alguém, isso muda a vida dessa pessoa." — Alicia Garcia ([02:12])
• “Todo o corpo recebe os impactos e as forças dos pés; um desequilíbrio ali pode repercutir nas articulações lá em cima.” — Toscano ([03:20])
• “Não movemos os dedos dos pés, nem temos consciência de que eles estão se mexendo. Recuperar essa consciência já muda a maneira como andamos.” — Garcia ([08:01])
• “A regra de ouro aqui é escolha um calçado que permita a expansão de todo o pé e respeite os dedos.” — Toscano ([11:30])

Timestamps of Important Segments

• [01:13] – Introduction and foot anatomy
• [02:19] – Function and biomechanics of the arch
• [03:30] – Foot health’s impact on the rest of the body
• [03:50] – Foot as a sensory organ; proprioception explained
• [05:00] – Practical balance test for foot strength
• [06:10] – Foot muscles: intrinsic and extrinsic roles
• [08:00] – Signs of dysfunctional feet and cultural disconnection
• [09:17] – Impact of footwear and expert recommendations
• [11:30] – Choosing the right shoe for individual needs
• [11:54] – Practical at-home foot strengthening exercises
• [12:50] – The single most important foot exercise

Conclusion

This episode underscores the often-overlooked but crucial role of strong, agile feet in full-body health. By adopting simple daily habits and mindful footwear choices, listeners can boost their stability, prevent injuries, and potentially transform their overall physical wellbeing. The conversation remains practical, expert-informed, and accessible for all.