Did you know that the health of your feet directly impacts your ankles, knees, hips—and even your brain? It’s true. Most of us don’t think about our feet unless they hurt, but they’re the foundation of everything we do.
Let’s Start with a Quick Reality Check:
Take your shoes off and just look at your feet.
- Are your toes squeezed together or spaced out?
- Do they point straight forward or angle inward?
- Does the shape of your foot match the shape of your shoe?
If the answer is no, don’t worry—you’re not alone. Most modern shoes squeeze the toes, weaken foot muscles, and dull the foot’s natural ability to feel and respond to the ground.
This can lead to a cascade of issues: plantar fasciitis, hamstring problems, nerve irritation, overpronation, sciatica, labral tears, and even instability and poor balance.
Strong Feet = A Healthier Brain and Body
Daily walking is one of the simplest, most effective ways to improve your health and extend your health span—your ability to do what you want, when you want, without your body holding you back.
Here’s what the research says:
- 3,800 steps/day: linked to a 25% lower risk of dementia
- 9,800 steps/day: cuts dementia risk by 50% (Harvard, JAMA)
- 10,700 steps/day: reduces risk of type 2 diabetes by 44% (Healthline)
- 6,000–9,000 steps/day: lowers cardiovascular disease risk by up to 50% (AHA)
Pain and stiffness can make us walk less, which directly reduces our longevity and vitality. That’s why muscle maintenance and joint mobility—including in your feet—are so critical.
Want Healthier Feet? Start Here.
Try this mini foot mobility check-in:
- Keeping the ball of the foot down, lift just the big toe.
- Then try lifting all the toes.
- Now try spreading them apart.
How did it go?
Many of us are shocked to discover we’ve lost basic control of our toes. When I tried this, my right big toe couldn’t lift independently—on the same side where I’ve had hamstring issues. Related? Maybe.
How to Strengthen Your Feet
Start with less shoe time. Let your feet feel the ground. Try walking barefoot in your yard, on the beach, or doing yoga without socks. Choose shoes with:
- Minimal cushion
- Wide toe boxes
- Flexible soles (brands like Vivobarefoot are a great place to start)
Note: If you’re switching to barefoot-style shoes, go slowly! Begin with just ½ to 1 mile and build up gradually to avoid injury.
Easy Toe Strengthening Exercises:
- Four-Toe Pulldown: Place a thick resistance band under the ball of the foot and pull down with the four smaller toes. Repeat 8 times x 4 sets.
- Big Toe Pulldown: Same motion, isolating just the big toe.
- Pinkie Toe Pulldown: Bonus round!
Support Your Mobility Practice
Tight calves, stiff hips, and cranky joints limit your movement and your foot’s ability to function. Complement your footwork with:
- Yoga Restore + Foam Roller Classes
Browse our on-demand library for hundreds of classes that support joint mobility, fascia health, and nervous system recovery.
Special offer:
Rent the class “Yoga Restore and Foam Roller: Lower Body” for $0 until June 15.
Use promo code: HAPPYFEET5 (Regular rental cost: $20)
- Running Goals?
Work with Coach Burkart at Brave Chicken Running.
Mention Flostate Yoga and Fitness for 20% off your first package!
Ready to Move Better, Live Better?
You’re always welcome at Flostate. Join our online and in-person community with flexible options:
- Try before you commit with a 14-day free trial
- Don’t want to add a credit card? Try one full day of unlimited class access and try as many workouts as you want.
- Restore, Strength, Flow, and more.