Healthy Feet, Aligned Body: How Foot Function Affects Balance, Pain, and Performance
Your feet are the foundation of everything. When people feel off balance, start to ache after workouts, or can’t quite figure out why their hips or back hurt — they rarely think to look down. But your feet are the foundation of your entire body. And if that foundation is unstable or restricted, the rest of you has to compensate.
You don’t have to be an elite athlete for your foot function to matter. Whether you walk, lift, golf, run, or chase grandkids around the yard — your movement begins from the ground up. And the better your feet work, the better everything else moves too.
Why Foot Function Matters More Than You Think
Each foot has 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments — all designed to do one job: support strong, stable, and efficient movement.
Your feet are meant to:
Absorb shock as your body contacts the ground
Provide sensory feedback to keep you balanced
Transfer force upward into the knees, hips, and spine
Stabilize your body during single-leg movements (aka: walking, running, lunging, climbing stairs)
But when shoes restrict movement, tissues weaken, or mechanics get thrown off — that whole system breaks down.
When Feet Can’t Do Their Job, the Body Compensates
Your body is excellent at finding a way to keep moving. But that compensation often comes at a cost.
If your toes can’t spread, your foot can’t grip the ground → balance suffers.
If your arch collapses or stiffens, your ankle loses mobility → knees and hips take the hit.
If your heel strikes too hard or you overpronate/supinate → force doesn’t transfer efficiently → you fatigue faster, feel stiffer, or get injured.
Think of your feet like the foundation of a house. If the foundation shifts or cracks, the walls above start to bend. Your body works the same way.
Common Symptoms of Poor Foot Function
You don’t need a diagnosed “foot problem” to have one. Here are signs your feet may not be supporting you like they should:
Wobbly balance or frequent tripping
Bunions, hammer toes, or plantar fasciitis
Chronic ankle tightness or recurring tweaks
Stubborn tight calves, hamstrings, or hip flexors
Knees that cave in during squats or lunges
Low back discomfort after standing or walking
All of these can start with the foot — even if they don’t feel like a foot issue. If any of these feel familiar, its worth taking a look at your foundation.
Stronger Feet, Smarter Movement
The good news: your feet are incredibly adaptable. When given the right input — like room to move, sensory feedback, and strength work — they respond quickly.
With a little intention, they can regain strength, mobility, and sensory control — which improves how your entire body moves and feels.
When foot function improves, you’ll notice:
More grounded, confident balance (better single-leg balance and control)
Better performance in strength, cardio, and everyday life
Smoother walking and running gait
Improved posture and joint alignment
Less tension in your knees, hips, and low back
Fewer injuries and flare-ups
Less overall tension and fatigue
What Can You Do About It?
You don’t need to throw out all your shoes or walk barefoot everywhere to make progress. Just start with these simple shifts:
Spend time barefoot at home to reawaken your foot’s sensory system
Mobilize and strengthen your feet with exercises like toe splaying, short foot drills, and balance training
Choose footwear that allows your feet to function — check out this post for guidance on what your feet actually need
Work with a pro to to assess your gait and movement patterns if your dealing with chronic issues
If your feet don’t move well, nothing else can move well either.
I’m certified in Level 1 Gait Assessment through Gait Happens and specialize in helping active adults restore functional movement — from the ground up.
Ready to Rebuild from the Ground Up?
Whether you're running, lifting, walking, or just tired of feeling off — let’s take a look at your foundation.
Book your Bodywork + Movement session today and take the first step toward moving (and feeling) your best.
Sources & Further Reading
Gait Happens – https://gaithappens.com
McKeon, P. O., & Hertel, J. (2008). Systematic Review of Postural Control and Lateral Ankle Instability. Journal of Athletic Training, 43(3), 305–315.
Lieberman, D. E. (2010). What We Can Learn About Running from Barefoot Running: An Evolutionary Perspective. Nature, 463, 531–536.
Holowka, N. B., Wallace, I. J., & Lieberman, D. E. (2018). Foot Strength and Stiffness Are Related to Footwear Use in a Comparison of Minimally vs. Conventionally Shod Populations. Frontiers in Ecology and Evolution, 6.
