Mobility & Exercise

I remember the first time I tried to return to running after a stubborn foot injury — the mix of excitement and anxiety was real. If you've been sidelined by plantar fasciitis, a stress reaction, tendon pain, or an ankle sprain, getting back to running needs patience, structure, and sensible load progression. Below I share a progressive return-to-run plan with practical load guidelines, signs that you’re progressing too quickly, and simple...

Read more...

I often hear from readers that heel pain can feel like a stubborn shadow — it shows up first thing in the morning or after long periods of standing, and nothing seems to soothe it for very long. In my experience, tight calves are a common and very treatable contributor to heel pain, especially plantar heel pain and early-stage Achilles irritation. Below I share a practical calf foam rolling and stretching sequence that I use myself and...

Read more...

I’ve found that the few minutes I spend working on my feet before sleep make a big difference to how they feel the next morning. If you often wake up with stiff toes, aching arches, or a general sense of tightness, a simple bedtime foot mobility sequence can help improve flexibility and reduce morning pain. Below I share a practical, evidence-informed routine I use and recommend to clients — easy to follow, no equipment required, and...

Read more...

When I sprained my ankle a few years ago (mild, lateral sprain), I wanted a clear, realistic timeline I could follow at home — nothing fancy, just sensible steps that respected healing while keeping me moving. Over time I combined what I learned from physiotherapy, rehab research and personal experience into a simple, progressive plan that works for most mild ankle sprains. Below I share a pragmatic step-by-step timeline you can try at home....

Read more...

I often find that the simplest habits—done consistently—have the biggest impact on how we move. Barefoot balance drills are one of those small practices that can quietly improve walking mechanics, strengthen the feet and ankles, and reduce fall risk over time. Below I share straightforward, evidence-informed exercises you can do at home, how to progress them safely, and practical cues that make a real difference in gait and confidence.Why...

Read more...

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...

Read more...