Tag Archives: foot care

Put your best foot forward

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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.

https://www.mtexpress.com/wood_river_journal/features/fitness-guru-put-your-best-foot-forward/article_77a21962-0cc0-4a8d-8df0-db404f49c08a.html

Move better, feel better: the power of myofascial release

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Our bodies are built to handle incredible forces thanks to bones, muscles, tendons and fascia working in harmony. But when pain or recurring injuries strike, we often overlook one key player: fascia. This dense, connective tissue weaves throughout the body like an intricate network, influencing how we move and feel.

Ever peeled the skin off a chicken before cooking it? That slippery, white film you see is fascia—it’s the same tissue that wraps around your muscles, organs and bones. In fact, the fascia that lines your bones is what gives structure and support to the entire body.

Justin Price, a leading corrective exercise specialist, compares fascia to a spider’s web: When a fly gets caught in one part of the web, the spider senses the change in tension throughout the entire structure. Similarly, when something’s off in your body, the entire system feels it. A tight calf, for example, might affect not only your ankle but your knee’s alignment and even the way you walk.

When fascia becomes restricted due to injury, repetitive stress or tension, it forms adhesions. These adhesions can limit range of motion and cause compensations in other muscles and joints, explains Price. Learning effective self-myofascial release techniques can help you target these adhesions, rejuvenating the soft tissue and restoring your body’s natural movement patterns.

So how do you keep your fascia healthy and flexible? Self-myofascial release. These simple techniques help relieve tension, break up adhesions and restore mobility—no fancy gear required. A few basic tools, like tennis balls, a baseball, a golf ball or a foam roller can work wonders to release tension in restricted areas. Combined with specific stretches right after rolling, you’ll effectively target tight spots.

Tennis or golf ball foot roll

Tennis or golf ball foot roll

Target: Plantar fascia and lower leg

Tools: Tennis ball, golf ball or any small ball

How to:

  • Place the ball under your foot.
  • Roll back and forth to find tender spots.
  • Pause and apply pressure on sore areas.
  • Roll for 30 seconds to 1 minute per foot.

Pro tip: Keep a ball near your desk or couch as a reminder to roll daily.

Foot and toe wall stretch

Target: Foot and ankle flexibility

Foot and toe wall stretch

How to:

  • Keep the ball of your foot and base of your toes on the floor.
  • Press your toes and knee gently against a wall.
  • Slowly roll your foot and ankle inward toward the wall.
  • Hold for 15-20 seconds.
  • Repeat twice daily.

Target: Psoas and hip flexors

nis ball hip flexor release
Tennis ball hip flexor release

Target: Psoas and hip flexors

How to:

  • Lie face-down.
  • Place the tennis ball just to the side of your belly button.

Gently roll to find tender spots between your belly button and hip.

  • Pause on sore spots for 20-30 seconds.
  • Total time: 2-3 minutes per side

Pro tip: Internally rotate your leg to deepen the stretch.

Follow with a hip flexor stretch

Target: Hip flexors

Kneeling hip flexor stretch

How to:

  • Kneel down, with one foot forward. Pad your knee if needed.
  • Keep your hips tucked in and under.
  • Tighten the glutes and abs isometrically during the stretch.
  • Gently change arm angles to further target hip flexors.
  • Hold for 15-20 seconds, 2-3 cycles.

Taking just a few minutes a day to release and stretch tight fascia can dramatically improve your mobility, reduce pain and even boost performance. Small, consistent actions lead to big changes—so grab a tennis ball and start rolling your way to better movement. 

Published in the Idaho Mountain Express September 26, 2025 https://www.mtexpress.com/wood_river_journal/features/fitness-guru-move-better-feel-better/article_0b114c31-3afd-47c9-bacc-1f9ec9ec9b6f.html