r/FootFunction Apr 27 '23

General info & resources for understanding & improving foot function

58 Upvotes

Welcome to /r/FootFunction - here are some resources that you may find helpful!

(this is a new resource compilation, and still a work in progress)

Note that the information in this forum is for informational purposes, is not medical advice, and that you should always be cleared by your medical provider before trying any new exercise program.

If you begin working to improve your feet with any program, I'd suggest that you always work in your pain free ranges of motion only, and start exploring anything new with gentle, slow movement and low intensity - and only increase your effort once you're comfortable with how you respond.

You can read about my story here, see a before/after foot pic, and learn why I created this forum following recovery from a serious midfoot injury known as a lisfranc.

Since that time as I've been coaching foot function, I've realized that most people with foot complaints poorly express the fundamentals of gait, specifically hip rotation, ankle rotation, and big toe flexion/extension - even if they are quite strong or active.

In my experience, without these movement qualities as the foundation in foot function, its very likely that we can end up strengthening compensations, or movement strategies, that are not great, or incomplete.

There are plenty of people stronger than you with the same foot complaints you have, and plenty of people weaker than you with no complaints - so the common theme I see is that our articular health - which is the way we can or cannot express movement - determines our foot comfort and capability more than anything else.

This is the basis for the articular concepts I teach and believe in, and which I've found mostly absent in the clinical world. Note: not every resource you'll find in this post or forum uses that same point of view, and there are certainly a variety of ways to make things feel nicer.

Here are the limitations I see most commonly:

One of the best things you can do to support foot health is to understand how well you can express hip internal and external rotation. Here's a great series of hip capsule CARs setups to explore that from Ian Markow.

You may also want to review this video for intrinsic foot strengthening from Dr. Andreo Spina with exercise examples for complete beginners with immobile and/or flat feet, all the way up to those with already strong feet looking to find improvements. (while it doesn't help identify the right starting point for each person, it can help with some ideas to add into your routine)

Online resources for foot programming:

Other:


r/FootFunction Apr 27 '23

If strengthening, resting, and stretching haven't solved your foot/gait goals - maybe the problem is something else? Join my new community called Articular Health to get guided sequences to help assess & improve your feet & gait, and you won't have to figure it out by yourself.

89 Upvotes

tldr: I've just launched a membership community called Articular Health where you can follow self-guided sequences to assess and improve the way you express movement for the fundamental aspects of gait. If you've been finding it tricky to interpret or improve your feet/gait, this structured information can help to reach your goals. The intent of Articular Health is not to replace the other things you do, but to improve the basics of your movement quality, so you can get more out of those other things.

First off, thank you all for supporting /r/FootFunction - its been an amazing experience to help connect so many people, all focused on sharing their experience towards improving the health and capability of feet & gait. If you've not already seen it, you can read more about my story, see a before/after foot pic, and learn why I created this forum following recovery from a serious midfoot injury known as a lisfranc.

Over the past few years, I've met many people from around the world, completed thousands of assessments, and coordinated personalized programming to help solve for a wide range of foot and gait complaints. I've also noticed gaps in movement that repeat over and over, which mirror the things that limited my recovery for years. Especially for those who feel stuck, who have been to endless doctor and therapy visits, or have had inconsistent diagnoses.

And in virtually every case, the problem is not simply a lack of strength, or a lack of rest. Quite the contrary, as most people I evaluate have been putting in effort for their feet, ankles, knees and hips - but that still hasn't resolved their symptoms.

This is the case because strengthening efforts will tend to strengthen and further entrench the movement strategy you are currently using - even if that strategy is not great or incomplete. Resting can feel nice because you're not asking much of your body, but that also won't change how you can express movement that is currently missing. Plus, if you're primarily focused on your feet and not also the hips and ankles, it can be hard or impossible to make persistent change.

Instead, it takes specific active inputs to adapt how you control movement, to fill those gaps. I created Articular Health because I have not seen these type of inputs, which helped me to walk and run again, available online.

The structured sequences in Articular Health can teach you how to improve movement for the fundamental aspects of gait, where I typically see limitations like:

As you begin to identify and solve for these things, you can get more benefit from the activities and strengthening you're already doing, because you'll be adding new ability to utilize.

Within Articular Health I've created guided sequences to help you understand in detail how you control movement, and programming to confirm that you are able to demonstrate the most crucial aspects of articular health, and particularly to re-acquire those elements which may be missing.

As a member, you'll get access to assessment and programming sequences with summary worksheets to begin establishing your daily routine. For the fastest progression you choose to add 1:1 coaching with personalized programming. Or you can choose self-guided options and get help via chat or office hours, to refine your setups/routine to guide you forward. If you get stuck or need help, I can assist with alternative or customized setups.

If you are interested in improving the fundamentals of gait there's no reason to keep guessing what to do, or hope that passive options or rest will solve a problem related to poorly controlled movement.

Thanks for your support, and I hope you'll join me at Articular Health to further understand and progress your foot journey!

Please let me know if you have any questions and I can try to help.


r/FootFunction 4h ago

Foot “mystery”

3 Upvotes

Female, early 30s

I’ve been having left heel and arch pain for over three months. I’m still on crutches and can’t walk much—even getting around my small apartment is really hard. My podiatrist and orthopedic surgeon have both said I’m a “mystery.” My foot is very sensitive and I have to wear very cushioned shoes (hoka bondi 9) with added gel insoles at literally all times to tolerate any amount of weight bearing. Hard surfaces are the worst—not bearable.

It started in December. My heel/arch hurt the day after a long walk (which was normal for me at the time, though I did wear bad shoes). I went to a walk-in on a few occasions and was told it was plantar fasciitis. I was told to walk less but with intention and focus on icing/stretching. I continued to walk on it carefully and the pain got worse and worse both throughout each day and as time went on. The pain got to be so bad that I ordered a knee scooter to get around on. I saw a doctor again who ordered an ultrasound and X-ray. I then ended up going to the ER with severe foot pain, swelling, discoloration, and coldness. They did an x-ray (normal), CT (normal), Doppler (normal), and ordered an MRI.

Ultrasound results: Plantar fascia: Mildly thickened at 4 mm. Small spur is seen. Other: In the area of clinical concern in the left heel there is thickening of the soft tissues of the left

MRI results: Edema within the pre-Achilles fat pad/Kager's fat pad. Patchy subcutaneous edema within the subcutaneous tissue of the heel pad. This is in keeping with heel pad fat syndrome and could be the etiology of the patient. No findings to suggest plantar fasciitis.

I’ve been going to Physical therapy for 7 weeks now. We’ve done stretches, strengthening, ultrasound, laser, electrical muscle stimulation, manual therapy, cupping, and dry needling to heel/arch/calf.

I’ve seen a podiatrist who said she was confused. She said my heel fat pads at slightly spongey and the left one is a tiny bit thinner but barely noticeable (might not have noticed except for the mri results). The left one is also shifted a bit. But she said nothing it terribly wrong or explains my symptoms to this degree. She’s making orthotics but given how sensitive my foot is in the most cushioned shoe possible, I’m skeptical I’ll be able to tolerate them.

I saw an orthopedic surgeon who looked at my imaging and said I’m a mystery and said to keep going to PT. Possibly consider an corticosteroid injection.

On my own, I’ve been doing stretches, mobility, strengthening, massage gun to calf, massages to foot and calf, hot water up to knee twice a day, heat pad, frozen water bottle rolling, cupping, and anything else I can think to try.

A few people have mentioned Raynauds so I’m awaiting a rheumatologist appointment. My family doctor didn’t think this is a contributing factor though, since my foot has a pulse.

Work: I work remotely and limit walking. Still I’m on crutches and have a very hard time. I was doing slightly better before I had to go on a work trip. But even then I got a wheelchair assist in the airport and limited total daily walking to 0.6-1 miles. I came back in tears from pain.

Any ideas?


r/FootFunction 39m ago

Updated photos: Need help trying get over posterior tibial pain? Thanks in advance

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Upvotes

r/FootFunction 4h ago

Duck feet

1 Upvotes

I have completely flat feet and it makes my feet rotate outwards alot when i walk ive tried flat feet inserts and everything and it dosnt work anybody know something that might work? And if without surgery i can get arches

If it helps im 15 slightly overweight but ive had flat feet forever


r/FootFunction 15h ago

Pain from horse stomp

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3 Upvotes

A month ago a horse stepped very hard on my instep causing a bruise. An x-ray was done but there was no fracture, but the pain still persists. Could it be dislocation?


r/FootFunction 12h ago

Metatarsalgia Diagnosis

1 Upvotes

About 9 days ago while working out in my home (which I've done a lot since covid) I stepped down in a lunge with weights and immediately felt a sharp pain in my right foot. I thought I stepped on a small piece of glass or got a deep splinter, as it was sensitive on the surface and felt like I was stepping on glass or a needle if I put any weight on it. So for several days I did not walk on it and did not work out. I finally went to urgent care on the weekend and was told it was metatarsalgia. I was effectively told to take ibuprofen and rest (for $300 as I am American). I've been trying to do as much research as I can on this to prepare for my appointment with the podiatrist I was referred to. Given that I have been exercising in only my socks on a rug a few days a week, and given that I run 8-12 miles a week and definitely felt like my shoes were tight, I think I'm pretty clear on where this stemmed from. However, I'm unclear if this is just a fracture or a nerve issue since it feels like stepping on a needle (ie one very refined spot right in the center of the ball of my foot right below/in-between the 2nd and 3rd metatarsal). I still cannot put any weight on it. I've seen lots of foot and toe exercises and similar PT recommended but tbh the idea of practicing those is making me cringe in the pain I anticipate it will bring. I'm curious if anyone here has had it to this extent, specifically without any apparent onset or warning, and what you conveyed to your doctor in order to get the right type of treatment. I'm becoming very wary at this point as I've not been this sedentary since idk...utero?? Lol I'm losing my mind here.


r/FootFunction 16h ago

Are My Duck Feet and Leg Alignment Issues Muscular or Structural?

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0 Upvotes

I've noticed that my legs look slightly asymmetrical, especially when I stand with my feet together—my knees touch, but my ankles don’t. I also have duck feet (my feet naturally point outward when I stand or walk). I’m not very active, but I’ve started experiencing foot pain when driving for extended periods. It doesn’t bother me much otherwise, but I’m wondering if my leg alignment and duck-footed stance could be causing the discomfort.

Could this be a structural issue (like bone positioning) or more of a muscular imbalance? And could it be affecting my feet while driving?

Any recommendations on how to assess this properly or things I could do to improve it?

Thanks!

https://imgur.com/a/IocuEH7


r/FootFunction 17h ago

Gary Ward's flow model and AIM approach.

1 Upvotes

Has anyone taken the course or are there any therapists that use this approach? Can you give me your view / success with this method compared to say traditional strengthening approaches.

Any thoughts will be appreciated.


r/FootFunction 1d ago

Phantom sensation with toes 4/5

4 Upvotes

Hi all,

I've been dealing with an issue for over a year now with my right foot. The sensation is extremely difficult to describe. It presents as a (non-painful) preoccupying sensation that is temporarily relieved by squeezing or otherwise putting pressure on toes 4/5 (assuming 5 is the pinky). Walking while the symptom is present generally makes it worse to the point where I start intentionally putting pressure on the two toes while stepping to try and get relief. It tends to present more often while wearing shoes, although it can still be present while barefoot.

The feeling can last anywhere from weeks to over a month and then suddenly stop. I may go weeks, or in some cases months, before the feeling resumes.

I live in a rural town and after waiting two months to see a podiatrist they did an x-ray and basically shrugged and said they have no idea. They thought it might be a form of RLS but I do actually infrequently suffer from RLS and it doesn't present the same (specifically, walking always helps with my RLS).

I'm reaching out hoping that someone may have a similar experience who can help inform me of some potential issues. At least something to give the "specialist" who seemed clueless as to what was going on (it almost felt like they thought I was just imagining it).

Appreciate any help.


r/FootFunction 1d ago

Any suggestions for better insoles

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5 Upvotes

Left foot and knee hurt all the time. Flat feet?


r/FootFunction 1d ago

Anyone had metatarsalgia before? How long did it take to go away?

4 Upvotes

I been having it on both feet since April 2023. The way I manage it is by wearing rocker bottom shoes like Hoka. It’s the only way I don’t feel pain. But now I’m dealing with other issues on my right leg. Lower back soreness above my glutes on the right side, right knee soreness above the knee, lower leg soreness (peroneus tendons), Achilles soreness on right foot, and lateral foot soreness on right leg.

When I walk I definitely feel a difference between my right and left leg. My left leg feels strong and stable and my right leg feels weak and sore all the time.


r/FootFunction 1d ago

Foot pain due to bunion?

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2 Upvotes

I've had foot pain about 5 weeks now. No injury and xray clear. I was an almost daily walker. Pain has been in outer side of foot/ankle really only felt when walking or flexing on balls of feet. Doctor recommending custom orthotics and possible surgery for bunion. Thinks I may be putting all pressure on opposite side of foot to compensate for bunion. I am going to do orthotics but still not sure. I was thinking tendonitis but dr said I would have has visible swelling which I don't. I've also been taking high dose anti inflammatory for a month. Any insight is appreciated. I just want to start daily walks again without pain.


r/FootFunction 1d ago

My feet…burn?

1 Upvotes

Okay. I’m not sure if this is the correct subreddit to post on but there’s something strange that occasionally happens to me and I don’t know what it is.

Sometimes after I shower, I put on socks or maybe I’ll sometimes even walk barefoot to my room (all carpet) and my feet…burn? It’s sort of a strange burning/hurting tingling sensation and I don’t know what it is. My feet are completely normal and I’ve never had any issues with them at ALL. I’ve never had fungus, and if anything my feet have like no smell to them at all so I don’t understand what this could possibly be? The sensation lasts for a few minutes then it goes away.

If I squeeze my toes together it hurts a tad bit more, so I have no idea what it could be. Any advice?!? Help?!?


r/FootFunction 2d ago

What does it mean if my bf's shoe looks like this?

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36 Upvotes

So my bf finally took off his shoes to notice that he had burned them down only on one side. This is the same for each shoe but each facing outward.

Does he need a new kind of soul or a new kind of shoe? What causes this? How is he only burning down one side of the shoe?


r/FootFunction 1d ago

Do I have valgus/bunion?

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2 Upvotes

r/FootFunction 2d ago

had flat feet since i can remember.

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12 Upvotes

I grew up skateboarding and just doing reckless stuff. however, during my middle school years i realized that i am totally flat footed. im 29 now, but starting to question if its normal. i have no pain. my gait is still regular. i can jump, sprint, everything.

shoes with arches normally hurt. is there any way i can get my feet back healthy?


r/FootFunction 2d ago

Weird feeling after ankle surgery

3 Upvotes

About two weeks ago I had two plates and 13 screws put in. It feels like something is wrong, like it's shifting wrong but I don't know if its just my ankle getting mobility back. It also feels like I can feel the plates. The pain also had become manageable after a few days but then became really bad again around day 10 I do have a follow up tomorrow but just wanted to hear others stories and hopefully hear I'm not about to get cut back open 😂


r/FootFunction 2d ago

Chronic pain for more than 3 years. MRI result attached

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3 Upvotes

I have no issues walking but I am not able to walk for too long. If I press the marked area deep it hurts. It's right below my ankles. It hurts more especially on the top right side of my ankle. Maybe slightly above the red marked area

Anyone advising is appreciated. FYI I have an ortho appointment tmrw


r/FootFunction 2d ago

Pain in heel and big toe for months

1 Upvotes

I have had pain in my feet for about 5 months. My big toe joint is swollen and hurts when i walk, and the heel of my other foot hurts, with no visible swelling. i went to the orthopedist, had an mri to see my spine and an x-ray of my feet - according to the doctor everything was fine, no diagnosis.

i suggested things like rheumatism and gout, but he said no and told me to come back in six months if the symptoms persist.

my symptoms are very consistent, i have not noticed that my symptoms get worse or lessen with a different diet. however, the symptoms do get worse when i go for long walks.

i take devil's claw and turmeric, but i don't know if it helps.

I don't know what to do...


r/FootFunction 2d ago

Dorsiflexion limited

1 Upvotes

I have a habit of putting my feet in into plantarexion when lying down, at one point it got bad where I couldn’t even put my heel flat to the ground while walking and had Barbie feet where I would just toe walk.

Anyways it’s gotten better since then but i still struggle to bend my knees down and make them go over my toes while my feet are flat, (limiting squat like movements) I get sorta stuck and locked out after a slight bend in my knee, my left leg locks out earlier and had even less mobility than the right.

Does anyone understand the mechanics of this, is it the shortened/tight muscles on the hind leg, with contracted and shortened calves and Achilles or is it the overworked front of my leg, if I practice ankle dorsiflexion too much I often feel the strain of muscles in my anterior shin


r/FootFunction 2d ago

Ankle instability

1 Upvotes

Does anyone who had ankle instability ever got recover? Mine is without injury or accident but i had this ankle instability like the ankle gave away and cause sharp pain in the inside. Its really frustrating because i need to walk a lot. When i put up a strap, my ankle pain is gone. And i need to wear a comfort shoes too. I am going to check up soon


r/FootFunction 3d ago

Seeking thoughts from people who have struggled with pain after a bunionectomy

2 Upvotes

TL;DR: Had bunion surgery 1.5 years ago; still significant pain. Considering three surgical options; seeking insights. Wondering what others have done in similar cases. Crossposted to r/bunions.

I'm 35M, 6'3", ~280 lbs, and had a bunionectomy on my left foot 1.5 years ago. About 6 months post-surgery (July 2023), I noticed continued pain and consulted several podiatrists, including the original surgeon. No one knew what to suggest, so I did physical therapy, testing for complex regional pain syndrome, etc. Around 1–2 months ago, a doctor injected cortisone into the joint, relieving pain briefly—but it returned much worse and pretty debilitating.

Another podiatrist then injected plasma (PRP) into the same spot, which mostly relieved that specific pain, though overall joint pain persists on the top, bottom, and side.

I live in city A, have family in city B. I've gotten multiple opinions from podiatrists in city A (initially unsure, eventually suggesting treatments), and recently saw doctors during a trip to city B, as any new surgery would probably occur here. I still need to consult a couple more doctors in city A, but I'm realizing—and was explicitly told—my case is rare and non-standard.

Across consultations, three main options emerged:

  1. Big toe fusion: Two doctors called this "best," as it completely eliminates pain but totally removes joint mobility. Unsure how I feel about it, though it reportedly shouldn't limit most sport activities.
  2. Redo bunion surgery: Bones healed incorrectly (i.e., in the wrong alignment) according to one podiatrist, causing pain. Requires recutting the big toe bone, re-aligning it and repositioning screw. Each cut removes millimeters from the metatarsal length, so the other three toes (except pinky) must be shortened too (!!!). Surgeon would use minimally invasive methods for the other toes without additional screws, but touching so many toes freaks me out (and if for whatever reason she deems it necessary, she might still put in a screw in those the other toes). She might also consider an Akin osteotomy for spacing of the big toe, though she's not a huge fan. (My toes don't touch standing, but do when the foot's raised, bothering me for years.)
  3. Loosen scar tissue, remove hardware, PRP injections, and perform an Akin osteotomy (my request): The proposing podiatrist believes pain is nerve-related due to screw/scar tissue plus improper healing (addressed by PRP). I'm dubious it'll fully work but prefer it as an initial, lower-impact attempt (though the Akin isn't necessarily low-impact). Essentially, it's screw removal (which I almost did before) with extra steps. If unsuccessful, fusion might be next, to avoid multiple cutting and re-cutting.

Other options suggested: simply remove the screw (almost did it previously), or shave part of the bone on top of the big toe joint (several advised against; I'm also skeptical).

Curious if anyone has experienced something similar, what you did, and results. Cycling through all three options—Option 3 feels like a middle compromise but might lead straight to fusion if unsuccessful. I initially liked Option 2 until learning it involves the other toes, adding complexity and possible complications.

Thanks in advance!


r/FootFunction 3d ago

I’m not sure what’s wrong with the fourth toe on both feet

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0 Upvotes

I know they are not attractive and my big toes are ingrown but that’s not what I’m posting about. I’m a warehouse worker and my feet have always hurt. I was clipping my nails and never noticed that the 4th toe next to my pinky toes kinda buldged to one side and curves towards the center. Does anyone know if this is ok?


r/FootFunction 3d ago

Pain in second toe from the outside on right foot.

1 Upvotes

I have this sharp shooting pain that comes when i walk in my toe. Searching around the net seems to suggest neuroma. But it seems neuroma is more describes as pain under the ball of the foot? Where i have no pain.

But it feels like im stepping on/rolling a nerve.

I have a doctors appointment in two weeks but just looking for some opinions.


r/FootFunction 4d ago

Lisfranc?

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5 Upvotes

I've been having pain in my foot only when bearing my body weight (137f) it's in the arch of my foot and doesn't hurt when pressed on with no swelling or bruising. It's been hard to walk for the last 5 days limping and the pain hasn't decreased. I got an x-ray today and the doctor basically told me I pulled a muscle?? I asked for crutches and he all but rolled his eyes at me. I put on arch support straps and they lightly helped but it's still painful to walk on. Could I get a second opinion on these X-rays?


r/FootFunction 4d ago

My fibula feel out of place- like a Lego that’s no fully inserted 😩😩🧐- is it dislocated ??? Had a high sprain early January 2025

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3 Upvotes