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3 Steps to Having Healthy Feet

Are you someone who has a hard time climbing stairs?  Do your knees and low back hurt when you squat down to pick something up?  Does doing active things like playing with your kids or going for a run become harder and harder due to joint pain?

If you answered yes to any of these, it very well could be you have tight and restricted heels.  Most of you are reading this and thinking, “your heels, really Marc?”

Yes, it truly could be your heels and here’s why.  Let’s think of our body just like a car.  The power source of our cars is the engine.  Our bodies power source is our butt.  It’s the biggest muscle in our body.   To activate the engine in your car, you have to make sure you have the right key in the ignition.  For our bodies, the heel and the subtalar joint (joint that connects the talus and the heel which are the 2 largest bones in the foot) are the ignition to turning on our our power source the butt.

When we take a step, our heel hits the ground and rolls inwards towards the mid-line of the body.  As a result, this causes your tibia (lower leg) to internally rotate, your knee to flex and your same side hip to flex and internally rotate.  This creates a big stretch and load to your butt muscles.

The chain-reaction process of this event happened as a result of your heel having the proper motion to roll inward.  When the heel doesn’t have the proper motion, your body has to create motion somewhere else in your body.  Many times our bodies require our low back and knees to pick up the slack.  When this occurs, we start to develop overuse injuries in those joints and our bodies compensate.

Below we’ve put together 3 simple strategies you can do at home to help your feet function better.  Before trying these techniques do 5 body weight squats.  Apply these techniques and do 5 more body weight squats.  You should notice a big difference in the amount of stress in your low back and knees.

Lacrosse Ball Subtalar Joint Mobilization x2-3 minutes on each leg

3D Calf Stretch x8-12 reps in each direction and then switch legs

3D Single Leg Balance Reach x8-12 reps in each direction and then switch legs.

Google Review

Brad Updegraff
Brad Updegraff
2022-07-05
Marc really gets it! I really like his innovative approach to strength and mobility training. He is awesome for accountability and motivation and will keep you informed and engaged!
Elise Haschke
Elise Haschke
2022-07-04
Ultimate Performance really helped me achieve my health goals - strength, flexibility and improved mental clarity. Marc is able to meet you where you're at and create workout plans specific to your needs. And I love receiving his daily emails with tips and reminders to live your happiest, healthiest life! I highly recommend Marc and Ultimate Performance as a partner on your path to wellness and wellbeing.
Vatina Robinson
Vatina Robinson
2022-07-01
Quality training for lifestyle wellness!
Tim Oshaughnessy
Tim Oshaughnessy
2022-07-01
I have been working with Marc for almost two years. He has been extremely effective in reducing neurogenic pain in my hips and knees. In addition, he has worked on my balance and overall strength which was in serious need of attention. Marc is very responsive to designing exercise strategies to meet **your** specific goals and needs. I highly recommend Marc if you are looking for an exercise physiologist or trainer.
Walt Manly
Walt Manly
2022-07-01
Excellent service and care, even if I am his Dad!
Kristal Timmerman
Kristal Timmerman
2022-07-01
After many tried and failed programs either online or in a public gym or CG, I finally have a program I have stuck w consistantly for over a year. At the year mark, I even decided that I loved going to UPT so much, I upped my sessions from 2x to 3x a week. Now, I am sad if I miss a session. My pain is gone. I was a chronic pain patient for over 10 years with various issues causing said pain. Marc's knowledge of how muscles work and how to guide them back to their proper place is pretty cool. When he asks how your body is feeling, he expects you to tell him if something is off so he can help and prevent further injury. Plus... he tells corny dad jokes.
Google rating score: 5 of 5,
based on 41 reviews
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