đźš© The Problem: Tight Ankles, Knee Problems, Pelvic Tilt, Forward Head Posture
🧑‍🔧 How I fixed it: Posture Exercises, Feet/Ankle strengthening, Barefoot Shoes, Avoid Sitting too much
I truly believe that posture is at the root of many health problems, and I always come back to this realization. When I consistently do my postural exercises and stretches, avoid prolonged sitting, and walk with a focus on activating my glutes, my posture improves, and my overall health follows suit. However, it’s easy to get complacent when you start feeling great—sometimes you become sloppy and careless, assuming that everything will take care of itself. That’s when posture starts to suffer again, and health issues slowly creep back in. It’s not just physical problems we’re talking about; mental well-being is affected too, as everything is interconnected.
Your foundation
Our feet are literally our foundation – They support your entire body weight and are your primary point of contact with the ground. Weak or unstable feet or ankles can cause compensations throughout your kinetic chain (feet, knees, hips, spine, neck) which lead to poor posture and alignment. Strong feet and ankles help maintain balance which prevents you from shifting your weight unevenly, which could lead to slouching or leaning to one side. Feet that collapse inward or outward can tilt the pelvis which alters spinal alignment.
Self-Assessment: How Strong Are Your Feet?
Want to check your own foot strength? Try this simple test:
• Stand on one foot for 30 seconds.
• If you wobble significantly or need to put your foot down, it might be time to focus on building that foundation!
• Repeat on the other foot and compare your balance. If this is easy for you then try closing your eyes while you balance. That really adds to the difficulty.
This quick self-assessment helps you gauge your foot stability, which directly impacts your posture.
Action steps to fix your feet and ankles
1. Foot Exercises:
• Toe curls, arch lifts, and toe spreading.
2. Balance Drills:
• Stand on one foot or use a balance board. Try standing on one foot while brushing your teeth or watching television.
3. Mobility Work:
• Do ankle circles, stretch your calves, or practice dorsiflexion exercises for your ankles.
4. Go Barefoot:
• Wear barefoot shoes outside or while training. You may need some time to adjust if you’re only used to conventional shoes. At home, skip shoes or slippers and walk around barefoot. It helps spread out the toes and strengthens all the muscles in your feet and ankles.
• Personally, I’ve worn barefoot shoes for the last 5-6 years, and whenever I put on normal shoes now, it feels like I’m wearing a cast. I have seen a major improvement in the strength of my feet and ankles.
5-Minute Daily Foot Strength Routine:
Start small and gradually increase as your foundation gets stronger:
• Toe Curls: 2 sets of 10 reps
• Single-Leg Balance: 30 seconds on each foot
• Ankle Circles: 10 each direction
• Barefoot Walking: Few minutes around the house with an emphasis on feeling the feet in every step and bonus if you can contract the glutes.
Incorporate this routine into your day, whether while watching TV or during your morning routine. Consistency is key!
Once you’ve built a strong foundation, everything becomes easier. You’ll notice your knees become stronger and more stable too. Stronger knees support the hips and pelvis, which in turn support the torso. The entire kinetic chain becomes stronger, leading to significant improvements in posture and an overall sense of physical and mental well-being.
Every building needs a strong foundation—and so does your body!
