By Rawya El Gammal
Our feet are the forgotten body part, the ones that hold us up all day, every day, yet rarely receive our attention. Each sole contains over 72,000 nerve endings, five major nerves, 26 bones, 33 joints, and around 100 muscles, tendons, and ligaments. These structures are intricately connected through a vast fascial network that extends up through the pelvis, diaphragm, reaching the skull, influencing our posture, breathing, and overall alignment.
The feet contain sensory neurons that constantly inform the brain of where we are in space, adjusting our movement, gait, and balance. They are our foundation, the base from which stability, posture, and strength rise. With every step, our heel strike carries two to three times our body weight, sending a shock wave up the leg and through the joints. This impact stimulates adaptation and resilience, yet when posture or foot mechanics are off, that same force can create imbalances affecting the entire body.
When foot posture collapses or stiffness develops, the fascial links adjust up the body often leading to altered gait, poor alignment, and even changes in breathing. We train every major muscle in the gym but rarely think to strengthen the feet, even though their stability depends on the simple triad of heel, big toe, and pinky toe. When that foundation is compromised, balance and gait falter, and tension travels upward through the legs, pelvis, and spine, sometimes resulting in knee, hip, back, neck pain and headaches.
These issues are often treated locally in the joints or muscles that hurt, yet the true cause can begin in the feet. Few therapists ask clients to remove their shoes, even though assessing the feet should be a basic part of evaluating posture and movement. Fallen arches, for example, can cause the knees to rotate inward, wearing down cartilage, tilting the pelvis, and dropping the opposite shoulder forward. The spine may appear misaligned, but the root imbalance often begins much lower. This disruption in the kinetic chain can even affect internal organs, contributing to symptoms like acid reflux, constipation, or abdominal tension. Addressing the feet through subtle adjustments, manual therapy, and strengthening often restores the body’s natural alignment and ease.
Orthotics may help temporarily, but long term strength and mobility come from within the foot itself. Flexible, active feet allow rotational freedom throughout the body, helping the hips, spine, and even the neck move with less restriction. When the feet become rigid or overly supported, that immobility can travel upward, sometimes manifesting as headaches or shoulder tension.
Ancient practices recognized the intelligence within the feet. Reflexology, for instance, views the soles as a microcosm of the body. Each zone reflects an organ, system, or region, the big toe connects to the head and brain, the arch to the spine, and the heel to the pelvis. Gentle stimulation of these reflex points can encourage circulation and balance, while revealing areas of tension or weakness elsewhere in the body.
Footwear plays a surprisingly large role in foot health and movement. Shoes that are too tight, rigid, or elevated at the heel alter the natural mechanics of walking and running, restricting joint mobility and limiting the foot’s ability to adapt to uneven surfaces. Over time, this can weaken intrinsic foot muscles, flatten arches, and reduce proprioception, the brain’s awareness of foot position. Shoes must be flexible, and able to bend in half, this allows natural movements sensory and neuromuscular feedback to occur. Simple practices like barefoot walking on safe surfaces, gentle toe spreads, and foot stretches can help restore the foot’s natural function.
The feet are also key communicators in the mind body dialogue. Discomfort, tension, or numbness in the feet can mirror emotional or energetic blockages. In Traditional Chinese Medicine, some meridians flow through the feet, connecting them to organs and emotional states. Applied kinesiology, acupuncture, and gentle bodywork often consider these subtle signals, showing us that foot care is not merely physical, it is an entry point to deeper systemic and emotional balance.
Nutrition subtly influences foot health as well. Inflammation, nutrient deficiencies, and hydration affect connective tissue resilience and joint health. Minerals like magnesium and calcium support muscle and ligament function, while eating food rich in antioxidants may help reduce systemic inflammation that otherwise manifests in stiff joints or chronic foot discomfort.
Ultimately, treating the feet with curiosity and respect allows the whole body to move, breathe, and live more freely. Paying attention to the small details like the alignment of toes, the subtle shape of the arch, the responsiveness of plantar muscles unlocks a profound sense of stability and presence. The feet are not just structural supports, they are messengers, sensors, and sometimes even mirrors of our overall health.
The feet are a force of nature, meticulously designed, dynamic and adaptive. In order to get the most out of their architecture, we need to care for them whether through awareness, movement, balance or mindful choices. Notice how you feel, land, move, and wiggle your toes. Tweak as you go along to get the most out of your daily steps. The rest of your body will thank you for it.
Rawya El Gammal is an Integrative Sports therapist, Rehabilitation, Menopause Health & Fitness Specialist, Lifestyle medicine, Sleep, Nutrition & Wellness
Sports & Complementary Therapy 