Introduction

Dr Emily Splichal, a functional podiatrist and human movement specialist, recently brought her expertise to the Ben Greenfield Life podcast, building on her previous appearance discussing "Barefoot Strong: Unlock the Secrets to Movement Longevity." With a background in surgical training at Beth Israel Medical Center in New York, Dr. Splichal now focuses on educating people about foot health and optimal movement practices.

Here are some key points that Dr Splichal and Ben discussed in this podcast:

Bunion Assessment and Treatment

X-ray Assessment for Bunions

Dr. Splichal emphasizes the importance of X-rays in evaluating bunions. By measuring the angle between the first and second metatarsal bones, practitioners can determine the severity and type of bunion, which informs the treatment approach.

Reversibility of Bunions

X-rays also help determine whether a bunion can be treated conservatively (through exercises and Toe Spacers) or if surgery is necessary.

Key Takeaway: Proper assessment is crucial for effective bunion treatment.

Footwear and Bunions

Footwear Selection

While minimal footwear is generally recommended, Dr Splichal notes that bunions might require temporary use of cushioned or rocker-type shoes for comfort and reduced joint stress.

Effective Use of Toe Spacers

Consistent use of Toe Spacers is recommended as an effective method for reshaping the foot and reducing bunion discomfort.

Key Takeaway: Adapt footwear choices to your foot condition, and consider using Toe Spacers for bunion management.

The Importance of Toe Flexion

Link to Balance and Strength

Dr Splichal connects toe flexor strength, especially in the big toe, to balance, walking power, and athletic performance.

Toe Flexion Exercises

Specific exercises are outlined:

1. Forward lean exercise

2. Short-foot exercise

These exercises integrate toe flexion with breath control and pelvic floor engagement to strengthen foot muscles and improve stability.

Key Takeaway: Toe flexion exercises can significantly improve overall foot function and stability.

Walking for Longevity

Proper Walking Form

Dr Splichal highlights the importance of walking fast enough to activate full circulatory pumping and proper pelvis and torso rotation. This can stimulate brain-derived neurotrophic factor (BDNF), contributing to longevity.

Physical Requirements for Fast Walking

To walk at a brisk, beneficial pace, one needs:

• Adequate big toe range of motion

• Sufficient ankle plantar flexion

• Good hip extension

• Proper pelvis and torso rotation

• Strong single-leg stability

Key Takeaway: Brisk walking with proper form can have significant longevity benefits.

Balance and Single-Leg Training

Assessing Fall Risk

The ability to stand on one leg for at least ten seconds is a basic predictor of fall risk and walking capacity.

Practical Balance Training

Dr Splichal recommends the daily practice of:

• Single-leg exercises

• Balance perturbations (e.g., shifting gaze or head movements)

Key Takeaway: Regular balance training can significantly reduce fall risk and improve overall movement health.

Foot Massage and Proprioceptive Tools

Naboso Neural Ball

This tool, which splits into two domes, provides targeted pressure for tissue release, circulation enhancement, and sensory stimulation.

Perception Alignment

Light use of percussion devices or vibration platforms can stimulate nerves and circulation in the feet, aiding recovery and enhancing proprioceptive awareness.

Key Takeaway: Regular foot stimulation and massage can improve foot health and overall body awareness.

Conclusion

Dr. Emily Splichal's expertise sheds light on the often-overlooked connection between foot health and overall well-being. Her insights reveal that our feet are not just points of contact with the ground, but complex structures integral to our balance, mobility, and longevity.

The key takeaways from Dr. Splichal's discussion include:

1. Proper assessment and management of foot conditions like bunions are crucial for maintaining foot health.

2. Footwear choices and the use of tools like Toe Spacers can significantly impact foot comfort and function.

3. Toe flexion exercises play a vital role in improving balance, strength, and overall foot performance.

4. Brisk walking, when done with proper form, offers substantial longevity benefits.

5. Regular balance and single-leg training can reduce fall risk and enhance movement quality.

6. Foot massage and proprioceptive tools can improve circulation, sensory awareness, and overall foot health.

These insights underscore the importance of incorporating foot care into our daily routines. By paying attention to our feet - through targeted exercises, proper footwear, and regular stimulation - we can enhance our overall movement patterns, reduce injury risk, and potentially increase our longevity.

Dr. Splichal's approach encourages us to view foot health not in isolation, but as an integral part of whole-body wellness. As we move forward, let's remember that the path to better health and movement longevity begins quite literally from the ground up.

By implementing even small, consistent changes in how we care for and use our feet, we can take significant strides towards improved overall health, better mobility, and a more active lifestyle at any age.

Watch the full episode here: