The Ankle & Foot: Heel and Sole

By One Body | Where Every Step Matters

Function: Balance, walking, support
Common Issues: Poor circulation, stiffness, flat arches
Key Movements:

• Ankle circles

• Toe lifts and heel raises

• Downward dog pedaling

• Foot rolling with ball (if available)

• Toe spreads and scrunches

👣

The feet and ankles are our first point of contact with the ground — the foundation for every step, squat, jump, and stride. Yet they’re often the most overlooked area of the body when it comes to pain, rehab, and movement efficiency.

I see it all the time in clinic: foot and ankle dysfunction is the hidden root cause of hip, knee, and even spinal issues. How we walk, what we wear, and how we care for our feet — it all matters.

🧠 Why Foot & Ankle Health Matters

Your feet are complex and powerful — made up of 26 bones, 30 joints, and over 100 muscles, tendons and ligaments.
When working well, they provide:

🔹 Stability and shock absorption
🔹 Feedback to the nervous system
🔹 Balance and postural support
🔹 Forward propulsion and gait alignment

But when the feet are weak, tight, or out of alignment — the entire body suffers the consequences.

👟 The Footwear Problem

Modern footwear is one of the biggest culprits of foot-related pain and postural issues.

💢 Tight, narrow shoes restrict movement
💢 Thick soles and over-support reduce natural foot strength
💢 Fashion over function means we’ve forgotten how to move freely

We were never designed to wear shoes — and decades of modern footwear have changed the way we walk, stand, and balance. The result?
🔺 Weak arches
🔺 Altered gait
🔺 Poor foot feedback
🔺 Increased stress through the heels, knees, and hips

🧬 What Causes Foot & Ankle Issues?

🌀 Weak Foot Muscles
Shoes do the work your feet should be doing. Without stimulation, the intrinsic muscles weaken — resulting in flat feet, pronation, or instability.

🌀 Poor Footwear Choices
Cheap, unsupportive, or ill-fitting shoes alter your gait, posture, and weight distribution — often leading to heel pain, plantar fasciitis, or tendonopathies.

🌀 Tight Calves & Cramping
A very common complaint I see. Often tied to dehydration, lack of salt, and poor circulation. Tight calves restrict ankle range and increase pressure in the foot.

🌀 Lack of Balance & Mobility Training
Most people don’t challenge their feet enough. No rehab, no Pilates, no proprioception. That’s why falls, stiffness, and ankle instability are so common.

🌀 Excess Weight & Poor Diet
Highly processed foods, excess sugar and saturated fat lead to inflammation, increased weight, and higher pressure on the feet — especially with standing careers.

🌀 Tendonopathies & Repetitive Strain
Overuse of one movement (e.g., walking on hard floors, standing in the same place for hours, running with poor mechanics) creates stress in the tendons and joints over time.

🌀 Basic Foot Neglect
Foot hygiene is shockingly poor in many adults — bunions, calluses, fungal infections, and ingrown toenails all affect gait and foot alignment if untreated.

🔄 The Ripple Effect: Above & Below

Foot problems don’t stay in the feet.

🔺 Knees, hips, pelvis, and lower back all compensate when the feet lose their natural movement or strength.
🔻 Pelvic rotation, lumbar pain, and shoulder issues can all start from the base.

🩹 What I See in Clinic

✔️ Poor balance and ankle instability
✔️ Tight calves and Achilles discomfort
✔️ Collapsed arches or overpronation
✔️ Weak glutes due to gait dysfunction
✔️ Compensated postural chains and lumbar load
✔️ Clients wearing incorrect shoes for their job or lifestyle
✔️ Underlying inflammation due to poor dietary habits

🚨 The Wake-Up Call

We take thousands of steps a day — and if those steps are taken on unstable, unsupported, or painful feet, the long-term effects can be serious.

Chronic foot pain, plantar fasciitis, Achilles tendonopathy, shin splints, bunions, and calluses… most of these conditions are preventable with proper care, education, and footwear choices.

✅ Final Thought: Train Your Feet Like You Train Your Core

Want to fix your back, hip, or posture problems?
Start at the ground.

Strong, balanced feet = a strong, stable body.
It’s time we started giving the foot the attention it deserves.

📅 Want a full-body assessment or foot-specific rehab plan?
Let’s get your foundation strong again.

Book in with One Body.
Because it always starts with your next step.