Grounded Foot Walk Through

This simple exercise helps develop proper foot-to-ground contact, which is essential for overall stability and movement efficiency. Many people experience pain in the ankles, knees, hips, or lower back simply because their feet do not engage with the ground correctly.

A key concept in proper foot contact is the tripod foot—a balanced distribution of weight across three main points:

1. The base of the big toe

2. The base of the little toe

3. The heel

When these three points maintain even pressure, the foot is stable, supporting proper alignment throughout the body. Poor foot mechanics can lead to imbalances, increasing stress on the joints and contributing to discomfort or pain. By practicing this exercise, you can improve foot awareness, enhance stability, and help reduce strain on the rest of your body.

Purpose: Grounds the feet, improving stability throughout the lower body.

Targeted Areas: Feet and ankle stabilizers

Instructions:

1. Place wedges on the floor so that your feet contact them as pictured.

2. Step one foot on the wedges and slowly rock back and forth. Switch to the other foot.

3. Repeat 2-3 reps for 1-2 sets.

   
   

Tips:

• Engage your core to prevent leaning backward or forward, maintaining a straight posture.

• Focus on putting pressure on all of your foot.

• This should be a subtle movement, you should not feel any stretching or muscle contraction.