The Foundation of Movement and Longevity

I didn’t always understand what my teachers meant when they said, “We die from the feet first.”

My journey into helping heal neglected feet—of all ages, shapes, and sizes—began with my own severe foot pain. It was a sharp, unrelenting stabbing pain radiating from my hip, shooting down my leg into my foot. At times, it left me unable to walk.

Like many people in modern culture, I only appreciated the importance of my feet after losing their function due to an injury. I didn’t realize how deeply connected my feet were to my overall movement and well-being until they were screaming at me.

As a dancer, I had trained my feet for performance and aesthetics but didn’t understand their role in my body’s holistic function. That perspective shifted when I experienced a cascade of issues stemming from an accident that sent me into six surgeries, and three years of chronic pain. In 2019 I tore three tendons from the fibrocartilage sheath on my pubic bone and suffered from significant femoral and obturator nerve involvement. My adductor longus was avulsed and had to be sewn down to my adductor brevis. Part of my gracilis attachment and muscle was surgically removed, and to this day I am still missing a portion of the genital femoral nerve branch on the right side of my pubic bone. The accident ended my dance career (in the conventional sense), and left me lost about what to do. Conventional medicine said that my right leg would most likely never function normally again

As I slowly rehabed my injury over a few-year span I searched for more alternative approaches and perspectives. I began to notice how stiffness in my toes affected my balance, how tightness in my arches influenced my posture, and how pain in my foot reverberated through my sacroiliac joint and spine and vice versa.

As I began addressing my foot mechanics I didn’t just improve my hip—it profoundly transformed how I moved, felt, and connected with my whole body. Even with attachments permanently missing, connecting my feet to my pelvis helped me regain function and balance, and eventually get out of pain and back into movement.

This wasn’t just a personal discovery. Years of working with clients—from dancers to older adults—have shown me a clear pattern: foot health is foundational to movement and often entirely overlooked. When we neglect this part of our body, we risk foot pains, frozen feet, bunions, and plantar fasciitis. But the ripple effect doesn’t stop there. Neglected foot health can contribute to knee problems, hip dysfunction, and even back pain.

We are all aging, and the importance of balance—and the risk of falling—becomes crucial to maintaining independence and quality of life. Foot health is deeply tied to these outcomes.

The Ingenious Design of the Human Foot

The human foot is nothing short of a marvel. With three arches formed by 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments, it’s designed to balance, adapt, and propel us in all directions. Yet most of us unknowingly dismiss its impact on our movement.

We confine our feet to restrictive footwear, robbing them of movement and blood flow. We sit for hours, freezing our feet in one position. Over time, this neglect leads to tight fascia, weak toes, and compensatory patterns that ripple upward into our knees, hips, and spine.

This is what Juliu Horvath, founder of the Gyrotonic Expansion System, meant when he said, “We die from the feet first.”

The consequences of neglecting our feet are profound:

Impaired Balance and Coordination: Weak, stiff feet reduce stability, increasing the risk of falls, especially as we age. Falls are one of the leading causes of injury and loss of independence in older adults.
Postural Misalignment: The feet are the foundation of our body. A misalignment here creates compensations that affect everything above.
Reduced Mobility and Activity: Foot discomfort discourages movement, leading to sedentary habits and the associated health risks.

How Foot Health Impacts the Entire Body

The feet are more than just a base—they are deeply interconnected with the rest of the body. The fascia running through the sole of the foot connects to the hamstrings, pelvis, and spine, all the way to the top of the head through fascial "anatomy trains."

Tightness or dysfunction in the feet can shorten the hamstrings, restrict hip mobility, and even contribute to lower back pain.

Each part of the spine has a corresponding zone in the foot. The cervical curve mirrors the upper foot, the thoracic spine in the ball of the foot, while the arch reflects the lumbar spine, and the sacrum is mirrored in the heel. By addressing the feet, we indirectly influence the spine, improving posture, mobility, and overall alignment.

What Healthy Foot Mechanics Look Like

Healthy foot mechanics require more than just going barefoot. While removing your shoes is a great first step, true foot health involves:

Mobility: The ability to flex, extend, invert, evert, and spread the toes.
Strength: Building the muscles of the feet to support balance and movement.
Dexterity: Regaining the precision and coordination our feet are designed for.

Small, consistent practices—like rolling out the feet, practicing toe exercises, or sitting in seiza (kneeling with toes tucked under)—can lead to significant positive changes. These methods help increase mobility, reduce tightness, improve blood flow, and rebuild the natural intelligence of the feet.

Reconnecting with Your Feet

Foot health isn’t just for athletes or dancers—it’s for everyone! Whether you’re preventing falls as you age, improving athletic performance, or simply wanting to feel better in your body, your feet are the foundation.

I’ve seen incredible changes firsthand:

An older client with a frozen foot from childhood regained mobility and began walking with ease.
A dancer with persistent Achilles tendinopathy eliminated pain by addressing foot alignment.
A hiker with severe plantar fasciitis transitioned from barely standing to hiking again within weeks.

Even high-level movers, like hand-balancers and dancers, benefit from reconnecting with their feet. Cross-training the feet in natural, functional movements enhances balance, coordination, and longevity—especially in sports that immobilize the feet, like climbing, snowboarding, or skiing.

The Science of Adaptation: Why It’s Never Too Late

One of the most inspiring aspects of foot health is its adaptability. The tissues of the body are dynamic—they respond to movement, even after years of neglect. Research shows that consistent practice can restore mobility, improve balance, and reduce pain at any age.

Katie Bowman, biomechanist and author of Move Your DNA, emphasizes the importance of movement for cellular health. Feet are no exception. By creating daily habits that stimulate the tissues and nerves of the feet, we can unlock their potential and prevent further decline.

Practical Steps to Start Today

Here are some simple ways to start reclaiming your foot health:

Free Your Feet: Go barefoot whenever possible. Let your toes spread and adapt to uneven surfaces.
Wear Wide-Toebox Shoes: Consider footwear that supports natural foot shape and function.
Roll Out the Arches: Use a ball or roller to release tension in the soles. Just a few minutes a day can make a difference.
Stretch and Strengthen: Incorporate exercises like toe lifts, ankle circles, and calf stretches.
Play “Pick-Up” Games: Use your toes to pick up marbles, pencils, or towels.
Soft Tissue Work: Massage your own feet to keep them flexible and supple, or trade with a friend.
Contrast Therapy: Alternate between soaking your feet in warm and cold water to improve circulation.
Integrate Movement Throughout the Day: Avoid prolonged sitting and find small ways to keep your feet active.
Practice Balancing on one foot!

Why This Matters

The health of your feet influences how you move, age, and engage with the world. From preventing falls to improving athletic performance, prioritizing foot mechanics is a gift to your entire body.

As someone who has experienced significant positive changes in my own feet, I’m passionate about sharing these insights. Improving foot health is deeply empowering and reminds us of the body’s powerful capacity for adaptation and resilience.

I invite you to take a moment each day to thank your feet for holding you up.

It’s never too late to start. Your feet are waiting for you to notice them—step into their potential. It’s good for the sole.

-Leah Woods

Revitalizing the Feet: