Our feet and ankles are remarkably sophisticated structures—and they form the foundation of the human body. Each foot contains 26 bones, 33 joints, more than 100 ligaments, 29 muscles and numerous tendons that connect and coordinate these structures. Together, they absorb shock, interpret the terrain beneath us and help distribute pressure as we walk, run, exercise or simply stand.
Ideally, pressure is distributed evenly throughout the foot, from the toes and arches through the lower leg. When an injury or misalignment occurs in the toes or feet, however, it can have a ripple effect throughout the body. Because our feet rarely get a break from weight-bearing, even a small imbalance can become magnified over time.
Your gait matters
Our gait affects the entire body. Each time your heel strikes the ground, your weight transfers through three arches designed to absorb and redirect forces. The muscles of the feet and lower legs respond as the arches naturally drop and roll during each step. Your feet and ankles must also adapt to changes in surface or a quick change in direction.
Limited ankle mobility or excessive inward movement of the knees and feet can disrupt this process. One common issue is overpronation, when the foot and ankle collapse excessively inward rather than distributing weight efficiently throughout the foot. Over time, these changes can contribute to imbalances higher up the kinetic chain, including the knees, hips and the lower back.
Take a look at your feet
Take a moment to examine your feet. Do you have bunions or calluses around your big toes? Has your big toe shifted toward the other toes instead of pointing straight ahead? Are your smaller toes curled? These changes can include hammer, claw or mallet toes.
Also notice whether your arches appear collapsed or whether your feet naturally turn outward when you stand. These seemingly small details can influence the position and movement of your knees—and highlight the importance of distributing your weight evenly through your feet.
Golf or tennis ball roll
Give your feet some attention with a simple at-home massage. Place a golf ball under your foot and slowly roll it back and forth for a few minutes. When you find a tender spot, pause and allow the tissue to relax. If a golf ball feels too intense, substitute a tennis ball.
For an added stretch, gently pull your toes upward while rolling. This myofascial release can easily become part of your daily routine—while watching television or waiting for your morning coffee to brew.
Toe stretch
After rolling, stretch the underside of your foot to improve flexibility in your toes and ankles. Stand barefoot with one foot forward and your toes gently pressed against a wall. Keep the ball of your foot and the base of your toes in contact with the floor. Slowly lean forward, allowing your knee to move inward. Hold for 10-15 seconds and repeat..
A few minutes of daily foot rolling and toe stretching can go a long way toward keeping your feet aligned and ready to support everything you do.
Published in The idaho Mountain Express September 11, 2026.