From the Ground Up: Why Foot Health Deserves More Attention
Written by Kim Deschamps, Physiotherapist, Pelvic Health Therapist, Yoga Therapist, Lifestyle Medicine Practitioner
Summer brings longer days, more movement, and for many people — more foot pain. Whether it’s from walking in unsupportive sandals, running more frequently, traveling, or simply spending more time on your feet, we tend to see an increase in foot and ankle concerns this time of year. That’s why now is the perfect time to check in on your foot health and build a solid foundation for the season ahead.
At Holistic Physiotherapy & Wellness in Saskatoon, foot pain is one of our favourite conditions to treat. Our integrated team of physiotherapists and chiropractors offers foot-specific care that addresses both the symptoms and root causes—improving alignment, relieving discomfort, and restoring mobility.
We spend so much of our lives focused on strength, flexibility, posture, and pain—yet we rarely stop to think about the very foundation that supports it all: our feet.
Over the past few years, I’ve deepened my understanding of how foot function connects to whole-body health. I’ve seen firsthand how something as simple as foot weakness or restricted toe mobility can ripple up through the knees, hips, spine, and even into balance and brain health. And the good news? Small, consistent changes can make a big difference.
Nearly 1 in 3 adults experience foot pain, and for many, it becomes a daily disruption. But the feet rarely work in isolation. There’s a strong connection between foot mechanics and the rest of the body—including the pelvis and pelvic floor. Changes in foot alignment, arch integrity, or walking mechanics can influence posture, core activation, and pelvic function. Poor foot mechanics are also linked to compensations in the ankle, knee, hip, pelvis, and lower back.
For example:
Overpronation can lead to excessive internal rotation at the tibia and femur, contributing to knee and hip imbalance.
Reduced big toe mobility can limit push-off during gait, forcing other joints to compensate.
Uneven weight distribution can alter pelvic positioning and place strain on the lumbar spine.
The foot is the foundation of the kinetic chain. When its mechanics are off, the entire system can be disrupted. Addressing foot health is often the first step in resolving recurring issues higher up the chain.
Your Feet Are the Foundation of Movement
Each foot is made up of 28 bones, 33 joints, 112 ligaments, controlled by 13 extrinsic and 21 intrinsic muscles. Intrinsic muscles originate and insert within the foot itself and extrinsic muscles originate in the lower leg and act on the foot (Foot and Ankle Structure and Function, Physiopedia).
These structures work together to maintain arch integrity, absorb shock, stabilize the body, and support efficient movement. When foot function is compromised—due to injury, footwear, or inactivity—compensation patterns often show up throughout the body.
How Physiotherapy Supports Foot Pain Relief
Our physiotherapists assess how your feet contribute to your overall movement and posture—considering gait, alignment, muscle activation, and balance.
Treatment plans may include:
Strengthening exercises for the foot and ankle
Targeted mobility and flexibility work
Balance and proprioception training
Functional movement retraining
Hands-on manual therapy to support joint and soft tissue mobility
Manual therapy is particularly helpful for stiffness or joint restriction and complements exercise-based rehab. Whether you're recovering from injury, managing plantar fasciitis, or working toward better movement, physiotherapy plays a central role in building strength and resilience from the ground up.
Common Foot and Ankle Conditions We Treat in Saskatoon
We support clients with a wide range of foot and ankle conditions, including:
Plantar fasciitis
Hallux valgus (bunions)
Hammer toes
Arthritis
Morton’s neuroma
Foot and ankle sprains and strains
Fractures
Sport-specific injuries, including:
Running (stress reactions, Achilles tendinopathy)
Soccer (inversion sprains, turf toe)
Dance (metatarsal stress, pointe work recovery)
Track and field (overuse injuries, foot strike issues)
Field sports (football, rugby, lacrosse-related trauma or instability)
We provide individualized treatment using a combination of manual therapy, therapeutic exercise, gait retraining, and return-to-sport planning. When additional support is needed, our chiropractors offer expertise in skeletal alignment, nervous system function, and custom foot orthotics. Orthotics are prescribed in collaboration with our physiotherapists to ensure they are paired with strength and mobility work for long-term success.
The Best Footwear for Foot Pain, Bunions, and Plantar Fasciitis
Modern footwear often prioritizes style over function. Narrow toe boxes, rigid soles, and elevated heels can limit natural foot movement and reduce feedback from the ground.
We often recommend footwear that allows natural foot mechanics:
Wide toe boxes for proper toe splay
Minimal heel-to-toe drop to support alignment
Flexible soles to encourage foot muscle activation
For children, proper shoe sizing and support are essential to healthy foot development.
Walking for Wellness: Why Every Step Counts
You don’t need 10,000 steps a day to benefit from movement. Even short walking intervals can improve physical and mental health (BMJ Open):
500 steps per day (about 5 minutes) may reduce all-cause mortality by 7 percent and 1,000 steps per day may reduce it by 15 percent.
3,800 steps per day provides almost 50 percent of the cognitive benefits associated with 10,000 steps.
5,000 steps per day is linked to lower depression symptoms and improved well-being.
Short, intentional walking breaks—what we call movement snacks—are an accessible and realistic way to support your health each day.
Support from the Sole Up
Simple ways to strengthen, improve mobility, and reconnect with your feet - my favorites:
Toe yoga: practice spreading and lifting your toes independently
Calf and Foot stretches: Functional stretches to improve the tissue mobility and range of motion within the foot and ankle.
Big toe presses: anchor the other toes and press the big toe downward
Foot mobility tools: use a massage ball or toe spacers to release tension
Barefoot time (when safe): helps stimulate foot muscles and improve awareness
Why It Matters
Your feet are more than just a foundation—they influence your entire movement system, including alignment, joint mechanics, and nervous system regulation. Addressing foot health can lead to meaningful improvements in how you move and feel.
If you're experiencing foot or ankle pain this summer, or noticing changes in how you move, we’re here to help.
Book a physiotherapy or chiropractic appointment at Holistic Physiotherapy & Wellness in Saskatoon, or visit our website to schedule a free discovery call. Let’s work together to build strength, alignment, and confidence—from the ground up.