3 Steps for Unwrecking Your Feet
TL;DR: Modern shoes and modern life often impede foot health by cramping toes, limiting movement, and relying on excessive support. To improve foot function and prevent pain, ditch narrow, stiff shoes, and opt for footwear with wide toe boxes that allow natural movement. Incorporating more barefoot time and specific foot exercises can significantly strengthen and restore the health and function of your feet.
Our modern feet are both coddled AND abused. On one hand, we have highly cushioned shoes with wonderful arch support that keep us protected from the elements and dangerous, sharp things to step on, and we walk on smooth, level surfaces. On the other hand, we cram our feet into “non-foot-shaped” shoes with cramped toe-boxes that have stiff, rigid soles and a high heel to toe drop — a very unnatural position for the feet.
All of this makes for feet that are molded to have crowded and stiff toes, and feet that rely too much on external support, thereby making them relatively weak, with foot and ankle stabilizer muscles that are deconditioned. But fear not, with some commitment to a few small changes your feet can be dramatically altered for the better in form and function!
Here are the top 3 tips to unwreck your feet! ⬇️
PLUS MY 10 MINUTE FOOT CARE VIDEO NOW LINKED HERE!
This video will show you some of my favorite exercises to improve foot health.
Ditch the narrow, stiff shoes
Most modern shoes are not even remotely shaped the way natural, untainted feet are meant to be shaped. With narrow toe-boxes that cram your toes tightly together, stiff soles that don't allow your feet to move maximally, and built up heels that elevate your foot and throw your center of gravity slightly forward, it's not hard to see why many people have foot pain and problems like plantar fasciitis, shin splints and bunions. Human feet are meant to be wide at the front with spaces between all the toes for great traction and stabilization. When we cram our toes into shoes with restricted toe-boxes day in and day out, our feet adapt to that shape and often our big toes begin to migrate inwards (see the photo below). Ditching stiff, cramped shoes is one of the first steps toward restoring your natural foot shape and function. Try to go barefoot as often as possible and begin looking for shoe brands with wide toe boxes such as Vivobarefoot, Lems, and Altra (amazing for runners).
Narrow Shoes Shape Your Feet
Most shoes cram the toes into a position where the big toe crowds the other 4, leading to a walking line of force (faint green line) through the big toe knuckle instead of the toe, which can cause bunions!
It’s all about balance
Walking on smooth sidewalks and surfaces constantly can make our feet and ankle stabilizer muscles deconditioned since a smooth, level surface is predictable and consistent. Our early ancestors rarely were on level and smooth ground while standing or walking which meant they had strong, stable feet and ankles that could handle variation in ground surfaces and textures. We also rarely move in any other direction besides forward while we move, leading to further deconditioning of these stabilizing muscles.
A balance beam or board can be a cheap and super fun way to integrate some balance and stability work into your day. I built mine for a whopping $0 using scrap 2x4s and a piece of chain-link fence tubing I had in the garage (picture below). If a balance beam seems too hardcore right now, simply stand on one foot more often to test your balance or perform some really small and controlled side to side speed-skater jumps. (video link). Adding in some play and balance work during your day can also have immense benefits for aging, as falls for the elderly can commonly be a catalyst for a steep decline in quality of life!
Homemade Balance Beam
Cut some notches out of the 2x4’s and you’re good to go! It ain’t pretty but its functional and stable!ever it is, the way you tell your story online can make all the difference.
(Not So Fancy) Foot Work
Just the same way that tires must be changed and aligned regularly on a car, feet should be maintained on a regular basis as well. Using a few cheap tools and drills you can refresh your feet and keep putting miles on them!
One of my favorite ways to maintain my feet is by wearing Toe Spacers. The silicone toe separators are an amazingly valuable tool to use before or after you'll be wearing shoes with a narrow toe box or while you’re barefoot around the house to help restore your toes to their naturally spread position. The Toe Spacer (⬅️ this link will get you 5% off or use code Brandon373 at checkout!) is my favorite brand and they also have other amazing products to help take care of your feet (⭐️ bonus that they're made of black silicone, unlike many on Amazon which are white or clear silicone that quickly look disgusting). I also use their rock mat that “hurts so good” to walk on and helps expose your feet to texture without being dangerous or too terribly uncomfortable like walking on actual rock.
Toe yoga is a simple way to make sure your brain stays connected to your feet. This drill seems simple at first glance, but you will quickly realize that your brain may have a less than optimal ability to control your toes. Check out toe yoga drills in this video.
A lacrosse ball is a cheap and portable way to do soft tissue work all over the body and works especially well for the feet since it provides a smaller, more focal pressure than a foam roller. There is no right or wrong way to roll your feet out on the ball, but try to avoid anything stronger than 5/10 on a pain scale and dont work on one foot for any longer than 5 minutes. Try rolling along the bottom of the foot both back and forth, and left to right, and don't forget the heel.
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Start integrating these simple steps to fix and strengthen your feet and ankles and see how your body thanks you. Your feet are, after all, the foundation of your body when standing and moving!