My Foot Function

The Himba People

Shoes were obviously a contributor here, and probably one of the simplest examples to see.

Woman wore no shoes or hand made sandals, whilst men wore work boots which left the function & visual aspect of the feet so far apart.

Flick through the photos and see the stark difference, as well as past posts on this. Shoes effect feet - simple.

Is your squat not improving?

The deep squat is a movement we all performed as kids, but for many of us, it’s now a struggle. Why? Our modern lifestyle—filled with chairs, desks, and reduced daily movement—has reshaped how we use our bodies.

In some cultures, squatting remains second nature, thanks to daily habits that keep mobility alive. For the rest of us, it’s time to bring it back!

Struggling to squat?
Start by addressing your ankle mobility. Placing a small lift under your heels can help—if it improves your squat, that’s a sign you need to work on those ankles!

Daily movements to rebuild your squat:
- Ankle & Hip Stretch
- Toe Mobility Work
- Goblet Squats
- Seiza Position

Consistency is key—try these daily and you will feel a difference!

Where running shoes are going 😂

Just for fun… but who is with us, running shoes seem to be getting out of control!

Three simple ways to relieve tension.

They usually mean under-used, over-protected, or loaded the same way every day.

Your toes are designed to:
• spread
• bend
• accept load
• adapt to the ground

When they lose those options, the rest of the foot and often the ankle, knee, or hip takes the hit.

These three simple movements help restore options, not force change.
A few minutes of calm input can shift how your feet feel for the rest of the day.

Movement breakdown

1. Toe Splay (top)
Actively spread the toes and hold. Focus on control, not effort.
→ Improves awareness and spacing between toes.

2. Top of Foot Massage (bottom left)
Slow pressure across the top of the foot and toes. Breathe and soften.
→ Reduces stiffness and improves toe movement tolerance.

3. Assisted Toe Lifts (bottom right)
Use your hand to gently lift one or more toes while keeping the foot relaxed.
→ Restores extension needed for walking, squatting, and running.

Save this for later and revisit it often.
Small & regular input = real change!

How strong are your feet?

A house relies heavily on the workmanship & conditions of its foundations (the part underneath the building), during this process if corners are cut, the house will need constant maintenance. The life of the house is cut short if the foundation is weak.

Similarly to the house analogy, our bodies rely on our feet. We believe that our feet act just like the foundation to a building, poor foot function will travel up the body & instead of cracks appearing we will see aches & pains, poor movement patterns & more.

Simply put, our feet carry us throughout the day & are key to longevity & performance.

Two fun questions we often ask:

1. What are the negatives to training your feet?

2. Why do we treat our feet so differently to the rest of our body when it comes to training & mobility work?

Let’s make having strong feet cool & dysfunctional feet a thing of the past!

Shoe sizing done right!

Your shoes may fit your feet today but that doesn’t mean it’s helping them reach their full potential. Many of us have feet shaped by years of cramped footwear, leaving toes squeezed together and misaligned. Let’s look into a few simple considerations.

1. Your Toes Need Space to Improve:
If your big toe points inward or your lesser toes are cramped, your shoes may be limiting your foot’s natural function. To achieve proper alignment, your toes need space to spread outward—toward a stronger, more natural position (see foot on right, image 1)

2. Reassess What’s a “Good” Fit:
The second image often circulates online & in fact this is where we found it, comparing a “good shoe” vs. a “bad shoe.” But even in the so-called “good shoe,” many feet still don’t have enough room for the toes to move into a truly functional position. We want to take this education further—your feet need space to grow into a better alignment, not just fit as they are today. See the green “toe” drawn, this is the optimal position of the big toe (image 2)

3. Test Your Fit:
- Remove the shoe liner, place it on the ground, and stand barefoot on it.

- Do your toes spill over the edges? Even if they don’t, ask yourself if there’s enough space for them to spread and align properly in the future.

4. Use Toe Spacers as a Guide:
Wear toe spacers to encourage your toes toward their natural, functional position. Then check: Does your shoe still provide enough room? If not, it might be time to rethink what a truly “good shoe” means.

Now with so many brands offering incredible shaped shoes, there are many to choose from. Our feet are of different widths so using this guideline should help you wearing none-restrictive footwear! 😊

over

How early does yours taper?

In the barefoot world, we’re obsessed over thickness while overlooking what matters most — shape.

Yes, barefoot shoes are usually better shaped than conventional ones… but sometimes, not by much.

Now, onto one of the most important factors in our world: the taper line. We talked about it years ago — and it’s finally starting to get some attention (thankfully 😅).

Here’s why it matters:

If the taper line starts too early, you’ve got two choices:

- Size up 1–2 sizes so your big toe isn’t squashed (do not recommend), or
- Wear true-to-size and force your toes into unnatural positions (do not do this) 😉

✨ The good news? Today there are plenty of options. A simple test when choosing a shoe:

1. Grab your toe spacers.
2. Remove the shoe liner.
3. Stand on it.
4. Splay toes (use hands if need be).

If your toes hang over the edges, the shoe doesn’t fit — no matter what the label says.

Small Steps = Big Changes!

When it comes to training your feet, consistency always wins. Unlike other parts of the body, your feet thrive on simple, repetitive exercises and daily habit changes.

And guess what? Most of these can happen in the background… say what!?!

Start Small, Stay Consistent:
- Walk with toe spacers and let your feet rehab naturally with every step.
- Practice balancing on one leg while brushing your teeth or doing other daily tasks.
- Commit to just 5 exercises a day, about 20-30 minutes total.

Add Movement & Better Choices:
- Build up to 1 hour of movement daily.
- Choose footwear that respects your natural shape.

Over time, these small efforts compound into huge results. Look at how aligning the toes with simple tools (like in the images) sets your feet on a better path—literally!

🎯 Remember: it’s not about doing everything at once. It’s about showing up daily.

Fun fact: Studies show that even just 10 minutes of consistent foot-focused activity can significantly reduce pain and improve strength over time.



✨ Grab our Starter Bundle for the best way to achieve healthy, functional feet—and take the first step toward lasting change.