A progressive return-to-run plan after foot injury with load guidelines

I’m sharing a simple, evidence-informed morning foot routine I use and recommend to desk workers who want to prevent stiffness, numbness, and the slow creep of foot discomfort that comes from long hours sitting. These gentle practices take 8–12 minutes and are easy to do before you get dressed or at your desk. They combine mobility, strengthening, and sensory re-education so your feet feel awake, resilient, and ready to support your day.Why...

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I often hear people ask whether plantar fasciitis is “from my shoes” or “from my posture.” It’s a great question because the answer isn’t always either-or — both can contribute. Over the years I’ve worked with clients and tested routines on myself, and I’ve learned to look for certain patterns that point more strongly to footwear problems versus biomechanical or postural issues. In this article I walk you through those...

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I often get asked how to support tendon healing without turning to overly complicated protocols or expensive treatments. Tendons are mostly collagen — a tough, fibrous protein — so it makes sense that nutrition focused on collagen synthesis can help the body repair and strengthen those tissues. In this post I’ll share what the research and practical experience suggest about which foods and supplements support tendon repair, how to combine...

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I’ve helped many people with foot pain and puzzling discomfort over the years, and one question I hear a lot is: “Can an over-the-counter (OTC) orthotic help my high arches?” The short answer is yes — but only if you choose the right one for your foot shape, activity level, and symptoms. In this article I’ll walk you through practical steps to pick an OTC orthotic that supports high arches comfortably and effectively, without...

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I remember the first time I tried a pair of minimalist shoes: the excitement of feeling the ground again, and the nagging calf tightness that followed a few days later. If you’re curious about minimalist footwear but worried about pain or injury, this six-week plan is the exact, practical approach I wish I’d followed from the start. It’s grounded in gradual loading, mobility work, and simple strength habits you can do at home. I wrote it...

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When I first started experimenting with toe spacers and silicone splints, I was looking for small, practical steps to ease bunion-related discomfort without jumping straight into surgical options. Over time I learned how to use these simple devices safely and effectively alongside gentle exercises, better footwear choices, and pacing strategies. Below I share a clear, research-informed approach to choosing, fitting, and using toe spacers and...

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