Your feet are the foundation of your movement, yet they're often the most neglected part of athletic training. In this deep dive into foot and ankle mechanics, we uncover how seemingly small issues in foot function can create ripple effects throughout your entire body.

At the heart of many athletic injuries lies a surprisingly common problem: limited ankle dorsiflexion. This restriction forces your body to find creative ways to compensate during squats, running, and everyday movements. The result? A cascade of compensations that can manifest as pain anywhere from your ankle to your lower back.

We explore the critical differences between pronated feet (those that collapse inward with flat arches) and supinated feet (rigid feet with high arches). Each presents unique challenges and requires specific approaches. For pronated feet, we discuss how foot arch collapse leads to lateral column compression syndrome and potential bunion development. With supinated feet, we examine why big toe mobility becomes crucial and how its restriction can lead to stress fractures in runners.

The most eye-opening insight might be that the site of your pain is rarely the actual problem—it's usually just the area that's being forced to overcompensate the most. This explains why treating only where it hurts often provides only temporary relief. By understanding the interconnected nature of the kinetic chain, from hip function down to toe mechanics, we can address the true sources of dysfunction rather than just chasing symptoms.

Whether you're battling persistent ankle pain, developing bunions, or noticing uneven wear on your running shoes, this discussion provides practical insights that could change your approach to movement and potentially save you from unnecessary surgery. Give it a listen and discover what your feet have been trying to tell you all along.