In this episode of the Fit Mother Project Podcast, I’m kicking off a brand-new series I’m calling Blind Spots — parts of your health that genuinely matter but almost never get talked about.
First up: your feet.
I open with the true story of Abebe Bikila, the unknown Ethiopian runner who won Olympic gold in the 1960 Rome marathon running completely barefoot — then I break down why that’s possible, and what it teaches us about our own feet.
We walk through the anatomy of the foot (26 bones, 30+ joints, and its own “core” of intrinsic muscles), the windlass mechanism that turns your foot into a rigid lever with every step, and why your feet are actually one of your main sensory organs feeding data straight to your brain.
This matters enormously after 40.
Falls are the leading cause of injury-related death in adults 65+, and the research is clear: weak toes, poor sensation, and cushioned, narrow shoes are directly tied to fall risk, bunions, and balance decline.
I share several eye-opening studies, four simple at-home tests you can do right now to assess your own foot strength, and the daily practices I personally use to keep my feet — and my balance — strong for the long run.
Rate & Review – If this episode opened your eyes to something you’ve never been taught before, please take a moment to rate and review the Fit Mother Project Podcast. Your review helps more women over 40 find practical, empowering health information that can genuinely change their lives.
Join the Fit Mother Community – If you want support putting these ideas into action, come join the Fit Mother community. You’ll find encouragement, practical guidance, and a group of women committed to building strong, healthy lives together.
Fit Mother Project Key Takeaways:
- Your feet have 26 bones and 30+ joints each, with their own set of intrinsic muscles — basically a “core” for your feet
- The windlass mechanism (your big toe bending back as you walk) tightens the plantar fascia and turns your foot into a rigid lever for propulsion
- Your soles are a major sensory organ — cushioned shoes dull the signal your brain needs for balance, and your brain has an entire region dedicated to reading your feet
- Falls are the #1 cause of injury-related death in adults 65+, and falling once doubles your risk of falling again (CDC)
- A 2006 Journal of Gerontology study found fallers had weaker toe muscles, more bunions, less sensation, stiffer ankles, and more foot pain than non-fallers
- The plantar fascia connects to the Achilles tendon, but that connection thins with age — which is part of why we lose our “spring” as we get older
- Rolling the bottom of your feet with a tennis ball for 30–60 seconds can immediately increase hamstring flexibility (the “tennis ball effect”)
- Studies show switching to minimalist, wide-toe-box, zero-drop footwear increases foot strength by up to 57% and improves balance scores in older adults at risk of falling
- Four simple self-tests you can do today: the 10-second one-leg stand (eyes closed for bonus points), toe yoga, the paper grip test, and big toe extension
- Small daily habits — rolling your feet, arch scrunches, toe yoga, and single-leg balance while brushing your teeth — can meaningfully rebuild foot strength and balance over time
Foot Health and Strength: Why Your Feet Are the Foundation of Longevity (Ep. 207)
Want To Change Your Life? Check Out FM30X!
FM30X is a simple, sustainable, and specific weight loss program designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, FM30X can help you lose weight, regain energy and vitality, and live life to the fullest.
Click here to see everything you get when you join FM30X!
Subscribe to our YouTube Channel and check out our blog, and follow us on Instagram.
Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice. This is simply very well-researched information on nitric oxide, heart health, and healthy aging for women over 40.
