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If you have Feet you should read this | Triune Wellness

Updated: 13 hours ago


(TLDR: your feet are amazing and form a foundation that when thrown off, causes pain in the feet, hips, and back... Chiropractic can help (see FAQ below), we recommend a few great shoe brands for comfy feet, and link a video to 7 home exercises to strengthen those tootsies.)




How to get your feet out of pain and stronger than ever


The feet are one of the most amazing and overlooked parts of the body, yet they influence almost everything above them. Every step you take sends force through your feet and up the chain into your ankles, knees, hips, and spine. In walking, that force is 1-2x your body weight. In running, it climbs significantly higher. In jumping and landing activities, it can rise to 5x. That means if your feet are not moving and absorbing force well, your back and the rest of your body often end up paying the price.


The human foot is incredibly complex. Each foot has 26 bones (1 less than your hands!) working together with joints, muscles, ligaments, and fascia to create a structure that is both stable and adaptable. Leonardo da Vinci elegantly said, “The human foot is a masterpiece of engineering and a work of art.” Simply put, the foot is an engineering marvel.

Unfortunately, in the American healthcare system feet are often not treated as something that can truly be improved. A lot of people are told to just live with foot pain, take painkillers, rest them, get a cortisone shot, buy orthotics, or wait until the problem gets worse and you need surgery. But in many cases, the issue is not just that the foot “hurts.” The issue is that the foot is not functioning well. One of my favorite physical therapists used to say that instead of saying someone has “painful feet,” try substituting the word weak. In the vast majority of cases, when your feet hurt, they are WEAK and TIGHT. That shift changes the conversation from stuck to hope. Weak and tight feet can often be trained, aligned, massaged, strengthened, and ultimately, improved. 


Our Chiropractors have taken post-doctoral seminars with experts around the country to learn how to better analyze, adjust, massage, and rehabilitate the feet. We’ve studied gait, foot mechanics, extremity adjusting (i.e. the feet!), foot reflexology, and innovative rehabilitation strategies, with doctors who specialize in this area so we can better understand how to get your feet feeling their best.


So what do Triune Chiropractors actually do?

We watch you walk.

Your gait tells us a lot. How are the feet and hips moving? 

We look at movement.

We assess things like squatting, balance, ankle movement, and toe function. These movement screens help us see whether the foot is working the way it should be.

We palpate and adjust the joints of the foot and ankle.

We look for joints that are not moving well and muscles and fascia that are tight. A very common bone misalignment is the talus, which is the key ankle bone that often becomes restricted. Another common finding is a dropped navicular, which is often associated with a flat arch. 

We perform soft tissue and massage 

We perform soft tissue and massage release techniques to release the plantar fascia and ankle muscles to release tight fascia, trigger points, and adhesions. After treatments our patients often say their feet “feel springy and light as a cloud.” 

The feet need exercise.

Lastly, beyond treatment in the office, the feet need exercise. One of the best ways to start is by rebuilding strength and control. Check out this video with our 7 favorite foot exercises to help people start strengthening weak feet at home.



What’s the root cause of foot issues? 


One major reason feet get weaker and painful is modern footwear and modern surfaces. For most of human history, people did not grow up in big, thick, heavily cushioned shoes; we walked on grass and dirt, not hardwood and concrete. Many modern shoes reduce the amount of sensory feedback the foot gets from the ground, and over time that can contribute to poorer foot control and weaker foot muscles.


Another issue is shape: many shoe toe boxes taper inward more than the natural shape of the forefoot, which can increase pressure on the toes and forefoot. Research has shown that toe-box shape can meaningfully affect forefoot pressure.


That matters, because when shoes squeeze the toes together, you can end up with problems like bunions, arch cramping, weak ankles, toe pain, plantar fascia irritation, and poor toe function. One simple strategy that can help many people is choosing shoes with a wider toe box that better matches the shape of the foot.



A few shoe brands we like (not sponsored!)

Click on the links to check out each shoe brand's website.


For kids:


For adults:



The bigger message is this: if your feet hurt, feel stiff, cramp, collapse, or seem to be changing over time, don’t just assume that is normal. In many cases, foot problems are very treatable. And when you improve foot function, you often help the knees, hips, and low back too!


If you’ve been dealing with foot pain, plantar fasciitis, bunions, flat feet, ankle stiffness, or arch issues, don’t just wait and hope it goes away. Get it looked at. At Triune, we assess how your feet move, how they affect the rest of your body, and what can be done to help them work better again.


Weak feet can become stronger,

stiff feet can move better,

and better feet can mean a better back!


Frequently Asked Questions

What is the most common cause of foot pain?

Foot pain is often caused by poor mechanics rather than injury alone. Weak foot muscles, lack of proper support, and long-term use of unsupportive shoes can all lead to strain and misalignment. Addressing the root cause, rather than just the symptoms, is key to lasting relief.

Can Chiropractic care help with foot pain?

Yes! Chiropractic care looks at how your entire body moves together. At Triune Wellness - Hopkinton Chiropractor, our doctors assess alignment of the feet, ankles, and hips to reduce strain, improve mobility, and support long-term healing.

When should I see a Chiropractor for foot pain?

If your foot pain is persistent, keeps returning, or is affecting how you walk, it's time to look deeper. Pain that doesn't resolve with rest or better shoes often points to underlying misalignment or movement issues that Chiropractic care can address before they get worse.



Ready for painless feet and less back pain?




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