A Simple Plan for Everyday Foot Health

By Natalie Stawsky, Yoga Therapist & Posture and Foot Health Educator

When was the last time you really thought about your feet?

Most of us don’t give them much attention—until they start hurting. But our feet are literally the foundation of everything we do: standing, walking, moving through the world. And when they’re strong, mobile, and well-supported, the ripple effect throughout the rest of the body is profound.

As a yoga therapist and foot health educator, I’ve worked with hundreds of people who’ve transformed their posture, balance, and even chronic pain—simply by taking better care of their feet.

The Problem? Most Shoes Limit Natural Movement

Traditional shoes often come with narrow toe boxes, lifted heels, and rigid soles. While they may look supportive, these features can weaken the small muscles in your feet over time, leading to imbalances, tension, and even pain in other parts of your body.

That’s why I’m such a fan of Lems.

Lems shoes are designed to support your feet in their natural function—wide toe boxes for toe splay, flexible soles for natural movement, and zero-drop platforms for better alignment. They don’t do the work for your feet—they empower your feet to do what they’re meant to do.

But just switching to minimalist shoes isn’t enough—you’ve got to train your feet, too.

A Simple Daily Plan for Lifelong Foot Health

Here are five small, manageable steps you can take each day to reconnect with your foundation and build strength and awareness from the ground up.

Step 1: Go Barefoot More Often

Let your feet breathe and move! Spending time barefoot helps awaken muscles that have been “asleep” inside shoes for years. Start by walking barefoot at home for 10–15 minutes a day.

Pro Tip: Use a variety of textures—like hardwood, tile, grass, or a yoga mat—to stimulate the sensory nerves in your feet and wake up proprioception.

Step 2: Mobilize Your Toes

Our toes are meant to move independently, but shoes often bind them together. Here’s a simple way to restore mobility:

• Spread all ten toes.

• Try pressing your big toe down while the other toes stay spreading.

• Then switch: press the other toes down while lifting your big toe.

These small coordination drills rewire your brain-to-foot connection and improve balance and agility.

Step 3: Start Strengthening Your Arches

This simple exercise will activate the deep foot muscles that support your arch:

• Sit or stand barefoot with your foot flat on the floor.

• Gently press your big toe into the ground while keeping the rest of your toes relaxed.

• Hold for 5–10 seconds, then release.

• Repeat 10 times per foot.

You’ll likely feel subtle activation through your arch and inner ankle—this is a great sign you’re engaging the right muscles.

Step 4: Wear Shoes That Support Natural Movement

When your feet are free to move, spread, and sense the ground, the rest of your body benefits. That’s why I recommend minimalist shoes like Lems to all my clients.

Whether you're walking your dog, working on your feet all day, or exploring a hiking trail, Lems shoes support healthy biomechanics while keeping you grounded and comfortable.

Step 5: Follow a Foot Fitness Plan That Actually Works

If you’re ready to go deeper, my Foot Fitness Course is a complete step-by-step guide to restoring mobility, strength, and stability in your feet. As a Certified Yoga Therapist, I bring a whole-body, nervous-system-informed approach to healing. This course isn’t just about fixing feet—it’s about reconnecting to your entire body from the ground up.

You’ll get:

• Guided video practices

• Gentle strength and mobility drills

• Breath and awareness techniques

• Bonus content for knees, hips, and posture

👉 https://www.natiyogatherapy.com/courses/footfitness

Here’s What One Student Said:

"After years of foot pain and buying every orthotic and insert I could find, Natalie's course was the first thing that actually helped. I not only feel stronger, but I’m more connected to how I move. And I’m wearing shoes I love again!"
— Sarah M., Oregon

The Bottom Line?

When you fix your feet, you really do change your life.

A few minutes a day. The right shoes. Simple awareness and care. That’s all it takes to start building a better relationship with your body—and it begins right at your foundation.