Your Feet Are Smarter Than You Think

 # Your Feet Are Smarter Than You Think

We tend to think of our feet as simple tools—platforms that carry us from place to place, stuffed into shoes and largely forgotten until they hurt. But your feet are far more sophisticated than that. They’re sensory powerhouses, early warning systems, and navigation computers all rolled into one. Let’s explore why your feet deserve a lot more credit than they get.

## A Universe of Sensation

The soles of your feet are packed with thousands of nerve endings—some estimates suggest around 200,000 per foot. That’s an extraordinary concentration of sensory receptors, making your feet among the most sensitive parts of your body.

These nerve endings aren’t just there to feel pain when you step on a LEGO. They’re constantly gathering intelligence about the world beneath you. They detect pressure, texture, temperature, and vibration. When you walk across a surface, your feet are reading it like Braille, distinguishing between carpet and hardwood, smooth pavement and gravel, dry ground and slippery ice.

This sensory feedback is so rich that it influences your entire body’s posture and movement. Your feet are in constant communication with your brain, providing a detailed map of the terrain and helping coordinate the complex ballet of muscles and joints required for each step.

## Your Body’s Early Warning System

Your feet are remarkably good at detecting threats—often before you’re consciously aware of them. That’s because the sensory information from your feet travels through some of the fastest nerve pathways in your body, triggering reflexes that can respond in milliseconds.

Step on something sharp? Your foot will often pull back before you’ve even registered pain. Encounter an unexpectedly uneven surface? Your ankle and foot muscles make micro-adjustments to prevent a fall, guided by sensory feedback you never consciously notice.

The temperature sensors in your feet also serve as early warning systems. They alert you to surfaces that are dangerously hot or cold, and they help regulate your entire body’s temperature. There’s a reason people often stick their feet out from under the covers on warm nights—those temperature sensors are working to help you cool down.

Perhaps most remarkably, your feet can detect vibrations and subtle changes in ground texture that might signal instability or danger. This is why experienced hikers often describe being able to “feel” the trail, sensing loose rocks or unstable ground through their boots.

## The Navigation Computer You Walk On

Your feet play a crucial role in proprioception—your body’s sense of where it is in space. Close your eyes and you can still tell whether you’re standing on flat ground or a slope, whether your weight is forward or back, whether you’re balanced or tipping. Much of that awareness comes from your feet.

This navigation function extends to how you move through the world. The sensory feedback from your feet helps your brain constantly calibrate your gait, adjusting stride length, foot placement, and weight distribution based on the terrain. Walking uphill, downhill, on sand, on ice—your feet are feeding information that allows your brain to automatically adjust your movement pattern.

The arches of your feet act as both shock absorbers and springs, storing and releasing energy with each step. But they’re also sensory structures, deforming under pressure in ways that provide your brain with detailed information about weight distribution and ground reaction forces.

## What Happens When We Ignore Our Feet

Modern life often interferes with this remarkable sensory system. Shoes with thick, cushioned soles can dampen the sensory feedback from the ground. While cushioning protects against impact, it also reduces the information flowing from your feet to your brain. Some researchers suggest this sensory deprivation may contribute to balance problems and falls, particularly in older adults.

Spending most of our time on flat, predictable surfaces like floors and sidewalks also means our feet receive less varied sensory input than they evolved to handle. Our ancestors walked on diverse, unpredictable terrain that constantly challenged and engaged their feet’s sensory and navigation systems.

## Reconnecting With Your Feet

The good news is that you can reawaken your feet’s sensory abilities. Walking barefoot on safe surfaces—grass, sand, a textured mat—gives your feet the varied input they crave. Balance exercises, from simple one-legged stands to more complex movements, challenge your feet’s proprioceptive abilities.

Even just paying attention to your feet can help. Next time you walk, notice what your feet are feeling. The texture of the ground, the distribution of weight, the small adjustments happening with each step. You might be surprised by how much information has been flowing all along—you just weren’t tuning in.

Your feet aren’t just pedestals for your body. They’re sophisticated sensory organs that have evolved over millions of years to detect threats, navigate terrain, and keep you safe and mobile. Perhaps it’s time we started treating them with the respect and attention they deserve.​​​​​​​​​​​​​​​​

Meet Your Brain’s Night‑Shift Cleaning Crew

## Meet Your Brain’s Night‑Shift Cleaning Crew

Most people think of sleep as “shutting down” the brain. In reality, when you fall asleep, a hidden cleaning crew clocks in. This crew is called the **glymphatic** system, and its job is to wash away waste from your brain so you can think clearly, remember better, and stay mentally sharp as you age.

Scientists only discovered this system a little over a decade ago, and they now believe it plays a big role in protecting us from conditions like Alzheimer’s disease and other forms of dementia. It’s like having a built‑in rinse cycle for your brain.

***

## What Is the Glymphatic System?

The glymphatic system is a fluid‑based waste‑removal network inside the brain.

- Your brain floats in a clear liquid called cerebrospinal fluid (CSF).  

- The glymphatic system uses this fluid to flush out metabolic “trash”: used‑up chemicals, excess proteins, and other byproducts of all the work your brain does while you’re awake.  

- Some of the waste it helps clear includes sticky proteins such as amyloid beta and tau, which are strongly linked with Alzheimer’s and other dementias when they build up over time.

You can think of it as the brain’s plumbing and drainage system, working alongside blood vessels and lymph‑like channels to keep brain tissue as clean and healthy as possible.

***

## How Brain “Washing” Works While You Sleep

Here’s the simple version of what happens when you sleep:

1. **More space opens up between brain cells**  

   During deep, restorative sleep, chemical signals in the brain shift. This change causes the space between brain cells to expand. With more room between the cells, fluid can move more freely through the tissue, like water flowing more easily through a loosened sponge.

2. **Fresh fluid flows in along arteries**  

   CSF is driven from the outside of the brain down along the sides of arteries (these are called periarterial spaces). This fluid carries in nutrients and acts as the “wash water” for the cleaning cycle.

3. **Mixing and rinsing in the brain tissue**  

   Once the CSF enters the brain tissue (the parenchyma—the actual working brain made of neurons and glial cells), it mixes with the fluid already between the cells. This bulk movement of fluid helps pick up waste: extra neurotransmitters, acids like lactate, and those problem proteins that can form plaques and tangles.

4. **Waste drains out along veins and lymphatic vessels**  

   The now “dirty” fluid travels out along the sides of veins (perivenous spaces) and then heads toward drainage channels in the brain’s coverings (the meninges) and, ultimately, to lymph nodes in the neck. From there, the waste can be processed and removed from the body.

When you get enough deep, high‑quality sleep, this whole system runs more powerfully. When you don’t, the cleaning is weaker, and more waste may linger behind.

***

## Why Deep Sleep Matters So Much

Not all sleep is equal for brain cleaning. The most powerful glymphatic activity seems to happen during deep, slow‑wave sleep (often called N3).

During this stage:

- Brain waves slow down into large, rhythmic pulses.  

- These slow waves are linked with pulses of CSF moving in and out of the brain.  

- The combination of changed brain chemistry and these slow waves helps drive a strong “flush” of fluid through brain tissue.

Researchers have seen that:

- Sleep loss, especially missing deep sleep, is associated with increased levels of amyloid beta in the brain.  

- Chronic poor sleep over years is linked with a higher risk of cognitive decline and dementia.  

While scientists are still working out every detail, the big picture is clear: deep sleep is not just for feeling rested; it is when your brain does some of its most important housekeeping.

***

## What Gets in the Way of Brain Cleaning?

Several common factors can interfere with healthy glymphatic function:

- **Chronic sleep deprivation**  

  Regularly cutting sleep short (or having very fragmented sleep) means less time in deep sleep and less effective waste removal.

- **Aging**  

  As we age, blood vessels can stiffen, and some of the fluid pathways may not work as efficiently, which can reduce the power of the “pumping” that drives the system.

- **Vascular and metabolic issues**  

  High blood pressure, diabetes, and other circulatory problems may affect how well fluid can move along the vessels that support the glymphatic system.

- **Head injury and certain neurological conditions**  

  Structural changes, inflammation, or scarring can disrupt normal flow patterns.

You can’t control every factor, but understanding that your brain truly depends on regular cleaning time makes sleep feel less optional and more like a core part of brain health.

***

## Simple Ways to Support Your Brain’s “Detox” System

While the science is ongoing, several practical habits likely help your glymphatic system work better:

- **Protect your sleep window**  

  Aim for a consistent sleep schedule and enough total sleep time so you spend adequate time in deep sleep. For many adults, this means building in 7–9 hours in bed.

- **Create conditions for deep sleep**  

  Cool, dark, and quiet bedrooms; limiting screens and bright light before bed; and avoiding heavy meals or alcohol close to bedtime can all support more consolidated deep sleep.

- **Move your body regularly**  

  Exercise supports healthy blood vessels and heart function, both of which are important for the gentle “pumping” action that helps move CSF.

- **Support heart and blood vessel health**  

  Managing blood pressure, blood sugar, and cholesterol with lifestyle and medical care where needed indirectly supports the brain’s plumbing system.

- **Manage stress and arousal**  

  High stress and constant stimulation can interfere with falling and staying asleep. Relaxation practices, breathing exercises, gentle stretching, or meditation can make it easier to reach deep sleep.

None of these are magic tricks, and they don’t replace professional care. But together they create an internal environment where your brain’s own night‑shift cleaning crew can do its best work.

***

## Putting It All Together for the New Year

Thinking about “detoxing” the brain often brings to mind special diets or supplements. The glymphatic story points in a different direction: the most powerful brain “detox” is already built into your biology, and you access it every night you sleep well.

If you want to support clearer thinking, better memory, and long‑term brain health in the new year, consider:

- Treating sleep as a non‑negotiable health priority.  

- Building daily routines that make deep sleep more likely.  

- Caring for your heart, blood vessels, and metabolic health as part of caring for your brain.

Your brain is working hard for you all day. Let it have the time, and the conditions, to clean itself at night.

Sources

Pregnancy and Reflexology

 Pregnancy commonly shifts the feet toward a flatter, more pronated posture, and reflexology can be used as a gentle, home‑based way to support tired, stressed feet and help the body adapt to these changes.[bataviafootcarecenter]

Why pregnancy changes the feet

During pregnancy, many women notice their shoes feel tighter or their feet look flatter.[bataviafootcarecenter]

Several factors work together to create this:

• The body releases hormones that loosen ligaments so the pelvis can open for birth, but this also softens the supporting tissues in the feet.[bataviafootcarecenter]

• Weight gain and a forward shift in the center of gravity increase the load through the arches, encouraging them to drop and the feet to roll inward.[bataviafootcarecenter]

• As the arches lower, the foot often lengthens slightly, and walking patterns change to keep you balanced, sometimes leading to knee, hip, or low‑back discomfort.[bataviafootcarecenter]

In everyday terms, the foot’s natural “spring” becomes softer at the same time you are asking it to carry more weight, so it tends to spread and roll in more with each step.[bataviafootcarecenter]

What overpronation feels like in pregnancy

Overpronation simply means the foot rolls inward more than it ideally should when you stand or walk.[bataviafootcarecenter]

In pregnancy this may show up as:

• Achy arches or heels, especially at the end of the day or after standing for long periods.[bataviafootcarecenter]

• A sense that your feet are “slapping” the ground rather than springing you forward.[bataviafootcarecenter]

• Pain or fatigue along the inside of the ankle, shin, or knee, and sometimes into the hips or low back.[bataviafootcarecenter]

None of this means anything is “wrong” with your body; it simply means your support system is working harder and may appreciate some extra care.[bataviafootcarecenter]

How reflexology can help

Reflexology uses specific touch on the feet (and sometimes hands and ears) to support overall relaxation and balance in the body.[bataviafootcarecenter]

For pregnancy‑related pronation and foot strain, reflexology can help in three main ways:

• Local relief: Gentle work on the plantar fascia, arches, and toes can ease muscle tension, improve circulation, and reduce that heavy, burning or throbbing feeling.[bataviafootcarecenter]

• Nervous system calming: Soft, rhythmic pressure on reflex zones helps shift the body toward a more parasympathetic, “rest‑and‑digest” state, which can lower overall pain sensitivity and muscular guarding.[bataviafootcarecenter]

• Postural awareness: Regular sessions increase awareness of how you stand and walk, making it easier to notice when you are collapsing into the arches and to correct your foot placement.[bataviafootcarecenter]

Reflexology does not “rebuild” ligaments or reverse hormonal changes, but it can make the feet more comfortable and responsive so they can cope better with the extra load.[bataviafootcarecenter]

PTSD: What Happens in the Brain, and How Body-Based Care Like Reflexology May Help

 PTSD: What Happens in the Brain, and How Body-Based Care Like Reflexology May Help  

Post-traumatic stress disorder (PTSD) is not “just in the mind.” It lives in the body and the brain, in very real circuits that keep the nervous system stuck in a threat state long after the danger has passed. Understanding these pathways helps explain why people feel on edge, numb, or flooded with memories—and why body-based approaches like reflexology are being explored as supportive tools.

***

## The Brain on Constant Alert  

When something traumatic happens, the brain’s threat-detection system learns very quickly. In PTSD, that system stays turned up too high, too often.

- The **amygdala** is the brain’s “alarm center.” In PTSD it becomes overactive, so neutral sounds, smells, or situations can trigger intense fear, startle, or panic.  

- The **hippocampus** helps place memories in context—what happened, where, and when. When this system is under strain, trauma memories can feel as if they are happening “right now” instead of being clearly in the past.  

- The **prefrontal cortex** (the “thinking” and “braking” system) normally calms the amygdala and helps you say, “I’m safe now.” In PTSD, this top-down control is often weaker, so people may know logically that they are safe but still feel terrified in their bodies.

This combination means the alarm goes off easily, the context is blurry, and the brakes do not work very well.

***

## Why Fear Won’t Turn Off  

PTSD is strongly tied to how the brain learns about danger—and how it struggles to learn safety afterward.

- During trauma, the brain links certain sights, sounds, or sensations with danger. Later, those cues (or anything that resembles them) can trigger fear, even if the situation is now safe.  

- Normally, the brain can learn “extinction,” which means: “This cue used to mean danger, but now it’s safe.” In PTSD, that safety learning is weaker, so the body continues to react as if the threat is still present.  

- This shows up as: intense reactions to reminders, nightmares, flashbacks, and a strong tendency to avoid anything that feels even remotely similar to the original trauma.

The nervous system is not being stubborn; it is doing exactly what it was trained to do—protect you at all costs—just in an environment that no longer matches that level of danger.

***

## The Whole-Body Stress Response  

PTSD is also a disorder of the body’s stress systems and “wiring” between brain, nerves, and organs.

- The **stress hormone system** (often called the HPA axis) can become dysregulated, affecting sleep, immune function, digestion, and energy.  

- The **autonomic nervous system** (fight/flight vs rest/digest) may spend too much time in high gear (hyperarousal, anxiety, irritability) or swing into low, shut-down states (numbing, disconnection, exhaustion).  

- Many people with PTSD notice physical symptoms: muscle tension, pain, gut issues, headaches, or a feeling that their body is never fully relaxed.

This is why trauma is increasingly described as a “whole-system” condition, not just a psychological one.

***

## Where Reflexology Might Fit In  

Reflexology is a touch-based practice that applies pressure to specific points on the feet, hands, or ears, traditionally linked to different regions and functions of the body. While research is still emerging and reflexology is not a replacement for established PTSD treatments, its potential role sits in a few key areas:

- **Downshifting the stress response**  

  Gentle, rhythmic stimulation of the feet and hands can promote deep relaxation in many people. This may help shift the body toward a calmer “rest and digest” state, which is often difficult for those with PTSD to access on their own. Over time, repeated experiences of safety in the body can help counterbalance the chronic fight-or-flight pattern.

- **Supporting body awareness in a safe way**  

  Many trauma survivors feel disconnected from their bodies or overwhelmed by internal sensations. A structured, predictable reflexology session—where touch is clearly explained, consented to, and within the person’s control—can offer a gradual way to re‑engage with bodily sensations in a more tolerable, grounded way.

- **Potential impact on autonomic pathways**  

  The feet and hands are rich in sensory nerves that send constant information to the spinal cord and brain. By providing organized, calming input through these channels, reflexology may indirectly influence networks involved in regulation of heart rate, breathing, and muscle tone. For some people, this can translate into feeling more settled, less tense, and more present.

- **Complement, not replacement**  

  Reflexology should be viewed as a complementary approach alongside evidence‑based PTSD treatments such as trauma‑focused psychotherapy, EMDR, and appropriate medical care. Any reflexology plan for someone with PTSD should be integrated with guidance from their mental health providers.

***

## Practical Considerations for Using Reflexology with PTSD  

For trauma survivors, safety and choice are everything. If reflexology is used, it should be done thoughtfully.

- **Trauma‑informed approach**  

  The practitioner should explain exactly what will happen, check in frequently, and give the client full control to pause, change, or stop at any time. The goal is to build a sense of safety and agency, not to “push through” discomfort.  

- **Start gently and slowly**  

  Shorter sessions, lighter pressure, and a focus on areas that feel neutral or pleasant can help prevent overwhelm. The person’s nervous system needs time to learn that this touch is safe and predictable.  

- **Watch for triggers**  

  Some positions, sensations, or environments can be activating. Quiet rooms, comfortable clothing, and stable, supported body positions can make sessions feel more secure.  

- **Integrate simple self‑practices**  

  Learning a few calming “self‑reflexology” or foot/hand massage techniques at home can give people a small, concrete way to soothe themselves between therapy sessions and during everyday stress.

***

PTSD reshapes how the brain and body detect, remember, and respond to threat. Healing often requires both “top‑down” approaches (like therapy, meaning-making, and new ways of thinking) and “bottom‑up” approaches (like breathwork, movement, and touch) that speak directly to the nervous system. Reflexology sits in that bottom‑up category: not a cure-all, but a gentle, body-based option that may offer comfort, grounding, and a pathway back to a more regulated state when used thoughtfully and alongside professional care.

Sources

The Textured Mat Trick That Makes Soleus Push-Ups Actually Doable

 # The Textured Mat Trick That Makes Soleus Push-Ups Actually Doable

You may have heard about the soleus push-up - that weird little calf movement that researchers say can improve your blood sugar regulation and metabolism while you sit. The science is genuinely compelling: this specific type of muscle contraction in your lower leg can increase glucose oxidation and blood flow in ways that other exercises don’t.

But here’s the problem nobody talks about: it’s incredibly boring.

You’re supposed to do these subtle, repetitive heel raises for extended periods throughout the day. And while your soleus muscle might be doing metabolic magic, your brain is slowly dying of understimulation. Most people try it for a few minutes, lose focus, and just… stop.

## The Accidental Solution

What if the answer isn’t more discipline, but better sensory input?

Enter the textured mat - those bumpy surfaces designed for foot massage or reflexology. Place one under your feet while doing soleus push-ups, and something interesting happens: the movement becomes genuinely more engaging.

This isn’t just psychological. Your feet contain thousands of mechanoreceptors - specialized nerve endings that detect pressure, texture, and movement. On a flat, smooth surface, these receptors send relatively monotonous signals to your brain. But on a textured surface? You’re suddenly getting rich, varied sensory feedback with every micro-adjustment of your foot position.

## Why This Actually Matters

The textured surface doesn’t change the metabolic benefits of the soleus push-up - those come from the unique characteristics of the soleus muscle itself. What it changes is whether you’ll actually keep doing the exercise long enough to get those benefits.

Think of it this way: your nervous system is designed to pay attention to novelty and variety. Repetitive, unchanging input gets filtered out - it’s why you stop noticing the feeling of your shirt on your skin minutes after getting dressed. A textured mat provides continuous sensory variation that keeps your attention anchored to what you’re doing.

The practical effects are real:

- **You maintain better focus** on the movement instead of mentally drifting away

- **You notice the exercise more**, making it harder to unconsciously stop

- **The time passes more pleasantly** because your sensory system is actually engaged

- **You develop better awareness** of your foot position and movement quality

## The Variety Advantage

Different textures offer different experiences. A mat with simulated rocks creates irregular, shifting pressure points - your mechanoreceptors are constantly adapting to an unpredictable landscape. A mat with hundreds of uniform nubs provides dense, consistent tactile input that gives you high-resolution feedback about your foot position.

Having multiple textured mats means you can rotate between them, preventing even the novel sensory input from becoming routine. It’s like having a playlist instead of one song on repeat.

## The Real Barrier to Healthy Habits

Most health interventions fail not because they don’t work, but because people stop doing them. We focus obsessively on optimizing the biochemistry while ignoring the psychology and neuroscience of adherence.

The soleus push-up is a perfect example. The metabolic research is solid. But if the practice is so tedious that you can’t sustain it, those benefits remain theoretical.

A textured mat is a simple sensory hack that addresses the actual barrier: maintaining engagement with a subtle, repetitive movement over time. You’re not trying to force yourself through boredom with willpower - you’re making the task itself more inherently interesting to your nervous system.

## Bonus Benefits

Beyond just keeping you engaged, the enhanced sensory feedback might actually improve how you perform the movement. Those mechanoreceptors in your feet communicate directly with the neural pathways controlling your calf muscles. Richer sensory input could help you:

- Maintain more consistent pressure distribution during the movement

- Detect and correct subtle alignment issues

- Sustain movement quality as fatigue sets in

It’s like upgrading the feedback loop between your foot and lower leg without changing what the loop is trying to accomplish.

## The Takeaway

Sometimes the best “biohack” isn’t about optimizing biochemistry - it’s about understanding how human attention actually works and designing around it.

If you’ve been intrigued by soleus push-ups but found them impossible to stick with, try a textured mat. You’re not cheating or taking a shortcut. You’re just giving your nervous system what it needs to stay engaged with a genuinely beneficial practice.

Your soleus muscle will do its metabolic work either way. The textured mat just helps make sure you actually let it.​​​​​​​​​​​​​​​​

High heels and Your Center of Mass

 High heels shift the body’s center of mass forward toward the midfoot and forefoot, which cascades into changes in foot loading, joint mechanics, posture, and balance. This makes gait less efficient, increases local tissue stress, and raises the risk of pain and injury in the feet, knees, hips, and spine.[1][2][3][4]

## What happens when the center of mass moves forward?

When the heel is elevated, the whole body tilts forward unless counterbalanced; the center of mass (CoM) moves anteriorly and often slightly superiorly. To keep from falling, the body recruits joint angles and muscle activity (ankle, knee, hip, spine) to pull the CoM back over the narrowed base of support, increasing postural demand.[5][6][1]

- Center of pressure shifts toward the forefoot, with significantly higher peak pressures and forces under the metatarsal heads than in flats.[2][7]

- Vertical and anteroposterior ground-reaction forces change timing and magnitude, with higher braking forces occurring earlier in stance.[8][1]

## Foot and midfoot consequences

The midfoot’s role as a load-sharing, shock-absorbing structure is altered as more body weight migrates distally toward the metatarsal heads. The smaller, high-pressure contact area under the forefoot must now manage propulsion and more of body-weight support.[7][2]

- Increased metatarsal pressure and contact area raise the risk of metatarsalgia, calluses, neuromas, and forefoot deformities such as hallux valgus and hammertoes.[4][2][7]

- Plantar fascia strain may decrease at modest heel lifts but rises again with higher, narrow heels, especially during toe-off when toes are forced into extended “tiptoe” posture.[7]

## Ankle, Achilles, and calf adaptations

Because the CoM is forward, the ankle stays in relative plantarflexion throughout stance, changing muscle recruitment around the ankle complex.[3][2]

- Ankle dorsiflexion excursion and late-stance ankle power decrease, so push-off becomes less ankle-driven and more dependent on proximal joints.[3][8]

- Chronic plantarflexed positioning shortens and stiffens the triceps surae–Achilles unit, predisposing to calf tightness, insertional pain, and discomfort when trying to walk in flat shoes.[9][10]

## Knee, hip, and spine loading

To realign the CoM over the foot, the knees, hips, and spine move into a new pattern that increases joint loading and muscular effort.[4][3]

- Elevated heels and anterior CoM promote increased knee flexion and extensor moments in stance, which can raise contact stresses and are associated with heightened osteoarthritis risk.[11][3][4]

- The pelvis tends to tilt anteriorly and the lumbar spine often shows increased lordosis or altered curvature, with greater erector spinae activation to hold the shifted posture, contributing to low-back and hip discomfort.[12][5][4]

## Balance, stability, and injury risk

A forward-shifted CoM combined with a reduced, elevated base of support lowers the safety margins for balance. The neuromuscular system must work harder to control sway and recover from perturbations.[6][13][2]

- Static and dynamic balance are measurably poorer in high heels, with larger CoM/CoP excursions and increased postural sway amplitudes.[13][2][6]

- Supinated rearfoot at initial contact, higher forefoot loads, and the elevated, narrow heel heighten the risk of inversion ankle sprains and falls, particularly on uneven surfaces or with fatigue.[14][1][9]

## Practical takeaways for wearers

While occasional short-duration wear at modest heel heights may be tolerated by healthy individuals, habitual use amplifies these biomechanical consequences.[15][16][3]

- Choosing lower, wider heels with more forefoot support and cushioning reduces the magnitude of the CoM shift and plantar pressure peaks.[2][15][7]

- Alternating with flat or low-heel shoes, performing calf–Achilles stretching and intrinsic-foot strengthening, and limiting duration of wear can mitigate—but not eliminate—the load and postural changes induced by the anterior CoM displacement.[16][9]

Sources

[1] High heeled shoes: their effect on center of mass position, posture ... https://pubmed.ncbi.nlm.nih.gov/8185452/

[2] Effects of high-heeled shoes on lower extremity biomechanics ... - NIH https://pmc.ncbi.nlm.nih.gov/articles/PMC10120101/

[3] Effects of high heeled shoes on gait. A review - ScienceDirect.com https://www.sciencedirect.com/science/article/abs/pii/S0966636218300687

[4] How High Heels Affect Your Spine | Crossroads Chiropractic https://crossroadschiropracticclinicpa.com/how-high-heels-affect-spinal-health/

[5] High heels and Women's Health - Physiopedia https://www.physio-pedia.com/High_heels_and_Women's_Health

[6] The influence of high heeled shoes on balance ability and walking ... https://pmc.ncbi.nlm.nih.gov/articles/PMC6047962/

[7] The Influence of Heel Height on Strain Variation of Plantar Fascia ... https://www.frontiersin.org/journals/bioengineering-and-biotechnology/articles/10.3389/fbioe.2021.791238/full

[8] Walking in high-heel shoes induces redistribution of joint power and ... https://www.tandfonline.com/doi/full/10.1080/23335432.2023.2228362

[9] The Impact of High Heels on Gait and Foot Health https://www.mycfas.com/blog/the-impact-of-high-heels-on-gait-and-foot-health

[10] High Heels: The Health Risks - United Hospital Center Orthopaedics https://wvorthocenter.com/high-heels-health-risks/

[11] [PDF] The Postural and Biomechanical Effects of High Heel Shoes https://www.logan.edu/mm/files/LRC/Senior-Research/2012-Apr-18.pdf

[12] How High Heels Affect Your Spine - Lincoln - Chiropractic FIRST https://www.mylincolnchiropractor.com/blog/how-high-heels-affect-your-spine/

[13] Effects of Occasional and Habitual Wearing of High-Heeled Shoes ... https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2022.760991/full

[14] How Wearing High Heels Affects Physique and Gait https://www.madisonfootclinic.com/blog/how-wearing-high-heels-affects-physique-and-gait

[15] Health View to Decrease Negative Effect of High Heels Wearing: A ... https://onlinelibrary.wiley.com/doi/10.1155/2021/6618581

[16] The Real Harm in High Heels | American Osteopathic Association https://osteopathic.org/what-is-osteopathic-medicine/the-real-harm-in-high-heels/

[17] High Heeled Shoes: Their Effect on Center of Mass Position, Posture ... https://www.sciencedirect.com/science/article/pii/S0003999321016221

[18] High Heels Effect on Posture - https://www.newagephysio.in/high-heels-effect-on-posture/

[19] High Heels and Spine Health https://www.neuromicrospine.com/news/high-heels-and-spine-health

[20] Effect of wearing high heels on the biomechanical para... https://jkes.eu/seo/article/538076/en

Why Walking Might Be Messing With Your Memory (If You’re Getting Older

 # Why Walking Might Be Messing With Your Memory (If You’re Getting Older)

You know that feeling when you’re trying to walk and talk at the same time, and suddenly you lose your train of thought? Or when your aging parent stops walking to answer a question? There’s actually some fascinating science behind this, and it has to do with how our brains manage walking as we get older.

## Walking Isn’t Always Automatic

When we’re young and healthy, walking is practically automatic. Our brain handles it in the background, kind of like how your computer runs updates while you’re typing an email. You don’t have to think about it—you just walk.

But as we age, especially if balance or mobility becomes an issue, walking can shift from autopilot to manual control. Instead of the more primitive, automatic parts of our brain handling the job, our prefrontal cortex—the brain’s command center located right behind your forehead—has to step in and take over.

## The Problem: Your Brain Can’t Multitask as Well as You Think

Here’s where things get tricky. That prefrontal cortex that’s now babysitting your walking? It’s also responsible for memory, attention, problem-solving, and pretty much everything that requires focused thinking. It’s like the CEO of your brain, and it only has so much bandwidth.

When your prefrontal cortex gets busy managing each step you take, there’s less mental energy left over for everything else—including forming and retrieving memories.

## What This Means in Real Life

This isn’t just theoretical. It shows up in everyday situations:

**Forgetting conversations during walks**: If your brain is working hard to keep you balanced and moving safely, you might not fully absorb what your walking partner is saying. The information simply doesn’t get encoded into memory as well.

**Losing your place in thought**: Ever stop mid-stride because you forgot what you were about to say? Your brain literally paused the walking to free up resources for memory retrieval.

**Difficulty with directions**: Trying to remember turn-by-turn directions while walking can be especially challenging when your brain is already maxed out on the walking itself.

## The “Walking While Talking” Test

Doctors and researchers have actually turned this into a diagnostic tool. They’ll ask older adults to walk while counting backwards or reciting a list, and those who struggle with this dual task often have underlying cognitive issues or higher fall risk. It’s a window into how much mental effort walking requires for that person.

## The Chicken and the Egg

Interestingly, this relationship goes both ways. Declining memory and cognitive function can make walking harder to control, which then makes memory tasks even more difficult while walking. It’s a feedback loop that researchers are still working to fully understand.

## What Can You Do?

The good news is that staying physically active, practicing balance exercises, and keeping mentally engaged can all help maintain both walking ability and memory function. The more automatic you can keep your walking, the more brain power you’ll have left over for everything else that matters.

So next time you see an older person stop walking to finish their sentence, they’re not being dramatic—they’re just redistributing their brain’s resources. And honestly? That’s pretty smart.​​​​​​​​​​​​​​​​