A little bit about the feet
The foot has a tripod structure. You can feel this when you move or walk. The five toes are important as is the ankle joint. The big toe is especially important as it is a major element of the deep core.
Keeping the structure of the foot mobile will help your coordination and mobility all the way up to your ears, where the vestibular sense is located. The foot tends to get very stiff and compressed in modern footwear. As a result, the hips, spine and upper body also become stiff.
Working with the fascia is very helpful. Although it may be compressed and stiff to start with, with some effort and movement it will soon be restored to a softer, more juicy and flexible state. Remember that the fascia is your best friend! I have attached a five minute foot mobility routine by a doctor of physical therapy below. This really works and I have found good results. It may feel possible or difficult at first but with gentle persistence, your feet will transform. Start gentle and keep at it and watch your foot broaden and become more supple and responsive.
Remember that you can warm and heal and remodel all the connective tissue over time. At first your foot may be quite stiff, but the fascial tissue will warm up and with effort will gradually become much more flexible.
Once your feet open up and become more mobile, you’ll notice changes in your sense of balance and groundedness. you will feel the change in daily movements like walking. Take your time with these exercises and don’t be discouraged if at first your feet are too tight and immobile. Keep at it gently and regularly and the tissues will nicely remodel for you!
Finally the big toe is very important for your structure. Keep this in mind and make sure to wear shoes with a wide toebox. The big toe is our most important toe, but it is also the one that is most injured and deformed by modern shoes. You may have to buy different shoes, but these are becoming more common. Most modern shoes crush the feet and ruin our mobility. I provide some more info and links below.
Don’t Abuse the Big Toe
with Bad Shoes!
More info from a podiatrist
A local podiatrist here in Portland is quite famous for his advocacy of minimalist shoes and non-invasive treatments. He has a lot of good information on his website. Here is the link.
This is a link that will take you right to the articles that he references on his website. He also makes a product called correcttoes. I use these myself and both selling recommend them in my clinic. You can also find these at the following website. https://www.correcttoes.com/foot-help/articles-studies/
Foot-shaped Footwear
Here is a link to some popular minimalist shoes that will be more healthy for your feet and have plenty of toe room. there are no many other companies making these kinds of shoes as awareness of the importance of the feet has risen. You can do a search for barefoot or minimalist shoes.
5 minute foot mobility routine with Dr. Jacob
This is something you can do if you have a few minutes anytime you happen to be sitting in a chair or on your bed or on the floor. The link to the video is below.
Three Bones Theory 
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