Summary of "Here's Why Your Feet Hurt — and What You Can Do About It"

Life Kit by NPR, hosted by Mariel Segarra, delves into the often-overlooked world of foot health in the episode titled "Here's why your feet hurt — and what you can do about it," released on May 1, 2025. This comprehensive discussion underscores the importance of understanding foot anatomy, proper footwear, daily foot care, and proactive measures to prevent and address foot pain.

1. Introduction: Beyond Aesthetics

Mariel Segarra opens the episode by acknowledging the complex emotions and societal perceptions surrounding feet. She references the prevalence of foot fetishes and the pressure some, especially Gen Zers, feel to conceal their feet entirely due to online cultures like WikiFeet. Segarra emphasizes the necessity of shifting focus from foot aesthetics to their functionality, setting the stage for a deeper exploration into foot health.

2. The Anatomy and Function of Feet

Irene Davis, Professor of Physical Therapy and Rehabilitation Sciences at the University of South Florida, provides an insightful overview of foot anatomy:

“Oh, my gosh, our feet are so amazing. If you just think about the anatomy. We have 26 bones. We have 33 articulations, the six degrees of freedom of motion. And so these feet are complex, but they serve us many functions.” (01:20)

Davis highlights the feet's role as a base of support, a spring, and mobile adapters to uneven terrain, while also needing to be rigid for push-off during movement. She laments their underappreciation until dysfunction arises.

3. Importance of Foot Care Before Problems Arise

Mariel stresses the significance of proactive foot care:

“We shouldn't wait for the worst to give our feet our full attention and care because they do a lot for us, starting with the 5,000 or so steps that we take on average every day.” (02:03)

Irene Davis adds:

“So there's 5,000 repetitions. So it's really the repetitive nature of walking and especially if something is not functioning correctly, it can add up.” (02:18)

This underscores the cumulative impact of daily foot use and the importance of maintaining foot health to prevent injuries.

4. Choosing the Right Footwear

Andy Tagle, the episode's foot health reporter, teams up with Chad Crawford, co-owner of Milestone Running in San Diego, to discuss proper footwear selection.

Chad demonstrates the shoe-fitting process:

“Have you go ahead and put your right foot on this measuring device. We call this a bronic device. And I'm gonna have you go ahead and put all your weight on that foot.” (06:09)

Key takeaways include:

• Proper Sizing: Chad emphasizes the importance of sizing up running shoes by half to a full size to accommodate foot swelling during activity.

  “I always think it's like the most important thing here. You know, some people think it's like, oh, what support category do I need to be in? But yeah, I think for general foot health, having enough space in a shoe is definitely going to be like the number one thing.” (07:10)

• Replacing Worn-Out Shoes: Shoes should be replaced every 6 to 12 months or after 350 to 500 miles of use to prevent reduced cushioning and increased injury risk.

  “It's a brisk Friday morning in the north park neighborhood of San Diego... maybe I had worn out shoes.” (05:36)

5. Daily Foot Care and Health Checks

Ebony Vincent Sleet, a foot and ankle surgeon, underscores the importance of daily foot inspections:

“If nothing's wrong with your feet, you should at least get to know them a little bit... You should actually scrub the dirt off of your feet.” (11:14)

She highlights that:

• Skin Health: Maintaining clean and dry feet can prevent infections like athlete's foot, especially given the high concentration of sweat glands.

  “Excessive moisture on fungus, all you're doing is feeding it further.” (12:24)

• Monitoring Changes: Sudden swelling or discoloration can indicate broader health issues, such as cardiovascular problems.

Sleet advises against relying solely on home remedies or pedicures for foot issues, recommending professional consultation for persistent or severe symptoms.

6. Strengthening the Foot Core

Irene Davis introduces the concept of the "foot core," akin to the body's central core muscles:

“These small muscles of the foot provide the stability so that the larger muscles that move the foot and ankle can do their job.” (16:05)

Foot Strengthening Exercises:

• Foot Doming: Pressing toes into the ground to activate arch muscles.

  “You pull the ball of the foot back towards the arch and squeeze your arch.” (16:44)

• Toe Yoga: Alternating between lifting the big toe and the lesser toes to enhance stability.

  “Lifting up your great toe while leaving the remaining toes on the ground.” (17:07)

• Calf Raises: Improving balance and controlling heel lowering to strengthen calf muscles.

  “It's not just bouncing up and down on your calves, but really trying to control... the eccentric phase.” (17:19)

Davis advocates for integrating these exercises into daily routines to bolster foot resiliency and prevent pain.

7. Footwear Choices: Orthotics vs. Minimalist Shoes

The debate between supportive footwear and minimalist (barefoot) shoes is thoroughly examined.

Custom Orthotics:

• When Needed: Best suited for individuals with severe foot deformities, arthritis, diabetes complications, or specific injuries.

  “Pain will help you understand if you're making the right choice.” (19:14)

• Potential Risks: Over-reliance on orthotics can weaken foot muscles over time, similar to how continuous use of a back brace can impede neck strength.

  “If you had a back pain and you put a back brace on your back... you wouldn't want to keep that back brace on you for life.” (20:08)

Minimalist Shoes:

• Benefits: Strengthen foot muscles and enhance proprioception, the body's ability to sense movement and position.

  “Just like your regular core, you can strengthen your foot core regularly.” (16:13)

• Risks: Can lead to injuries if transitioned to too quickly without adequate conditioning.

  “It's like going to the gym and lifting £100 when you've never lifted. And getting injured.” (22:45)

Research Insights:

• A 2014 military study involving over 7,000 participants found no difference in injury rates between those matched with supportive footwear based on foot type and those given neutral shoes.

  “They showed no difference in injury.” (21:42)

This suggests that for individuals with average foot health, focusing on muscle strength and natural foot function may be more beneficial than relying heavily on supportive footwear or orthotics.

8. Key Takeaways

The episode distills its insights into four main takeaways:

1. Good Footwear is Good Foot Care: Replace walking and exercise shoes every 500 miles and ensure a proper fit to prevent pain and injury.

   “Good footwear is good foot care. That means replacing your walking and exercise shoes every 500 miles or so...” (25:00)

2. Regular Foot Inspections: Daily checks for changes in color, growths, or discoloration can indicate larger health issues. Maintain foot hygiene and address any skin or nail concerns promptly.

   “Check in with your feet on a regular basis...” (10:43)

3. Strengthen Your Foot Core: Incorporate simple exercises like calf raises and foot doming into your routine to enhance foot strength and prevent injury.

   “Adding simple exercises like calf raises and foot doming to your daily routine can help you avoid pain and injury.” (26:43)

4. Mindful Footwear Choices: Understand the balance between supportive footwear and natural foot strength. Transition gradually when changing shoe types to avoid injuries, and consult trusted professionals when in doubt.

   “Choose wisely and make any transition from one shoe type to the other slowly to avoid injury.” (25:12)

The episode concludes by reiterating that each individual's feet are unique, advocating for personalized approaches to foot health to ensure longevity and comfort.

9. Conclusion

"Here's why your feet hurt — and what you can do about it" serves as an enlightening guide on foot health, emphasizing the blend of proper footwear, daily care, and proactive strengthening. By understanding the complexities of foot anatomy and the impact of our choices, listeners are empowered to take meaningful steps towards healthier, pain-free feet.

Notable Quotes:

• Irene Davis on foot complexity: “We have 26 bones. We have 33 articulations...” (01:20)
• Chad Crawford on shoe sizing: “Having enough space in a shoe is definitely going to be like the number one thing.” (07:10)
• Dr. Adam 1040 on footwear support: “We would be better off going back to the basics of looking at strength and function and mobility...” (19:33)
• Irene Davis on minimalist shoes: “You want to be able to roll your shoes up in a ball...” (22:31)

By following the expert advice and insights shared in this episode, individuals can significantly improve their foot health and overall quality of life.