To Barefoot or Not To Barefoot
- anneke91
- Sep 18
- 8 min read
Over the years as a Pilates Teacher, Yoga Therapist, and Kinesiologist, I’ve collected a little treasure trove of tools that help alleviate pain, prevent injuries, and support whole-body wellbeing. I’ve tested them on myself and my clients, and some of these gems I honestly wouldn’t want to live without.
People often ask me about the tools, creams, and supplements I recommend—so here’s my curated list of favourites coming in bite sized chunks over several posts.
Let’s begin with the feet, our often-overlooked foundation, and explore how a few simple tools and practices can change not only your posture and gait but your whole sense of wellbeing.
Happy Feet = Solid Foundations for Joint Health
Problems that show up in the feet—bunions, toe valgus, collapsed arches—often look like local faults, but more often they’re the body’s response to imbalances higher up the kinetic chain.
In my work I see the pelvis and hips frequently driving these patterns: an anterior pelvic tilt or restricted femoral internal rotation can change how you load the foot during walking, producing a “duck-foot” gait that, over time, nudges the big toe off its natural line.
That’s why the fix for toe valgus, dropped arches or knee pain/back pain is rarely only about the feet.
This article looks at the full system: how pelvic positioning, hip rotation and neural recruitment influence gait, and how targeted corrective work at the hips and pelvis—paired with practical foot supports and home practices—gives the feet the best chance to recover their natural alignment.
Let's dive into the tools I use for foot health.
(Some of the links I share are part of affiliate programs. When you purchase through them, I may receive a small commission, at no additional cost to you. This simple flow of support helps sustain my small business and allows me to keep sharing the teachings and practices that bring balance and ease. Thank you for walking this journey with me. There might also be additional discounts in place for you, so where I mention discount codes. Please do make use of these.)
The Pelvis–Foot Connection in the Gait Cycle
Approximately 75–85% of the population exhibits some degree of anterior pelvic tilt (APT), even in the absence of pain.
A significant contributor to this condition is prolonged sitting, which leads to tight hip flexors and weakened glutes and abdominals. This muscle imbalance pulls the pelvis forward, exacerbating APT and altering gait mechanics.
Thus, anterior pelvic tilt doesn’t just affect the lower back—it alters the entire gait cycle.
According to the Postural Restoration Institute, when the pelvis tips forward, the femur loses its ability to internally rotate during mid-stance. This restriction often shows up as “duck-footed” walking, which forces the tibia and foot to compensate. Over time, those compensations can lead to excessive pronation, bunions, and joint stress further down the chain.
Correcting pelvic position, therefore, isn’t just about posture—it’s a vital step in restoring efficient gait mechanics and reducing unnecessary strain on the feet, knees, and hips.
Top Exercise Tip – 90-90 Feet Against the Wall to correct Anterior Pelvic Tilt
This simple exercise from the Postural Restoration Institute helps correct anterior pelvic tilt:
Lie on your back with hips and knees bent at 90°, feet flat against a wall, hip-width apart. Sense the inside of the right foot arch and the outside of the left heel.
Gently pull your feet down without moving them, feeling the back of your legs engage near the sitzbones. This tucks your pelvis under so your lower back softens into the floor.
Recruit your hamstrings to tilt the pelvis posteriorly while keeping quads and calves relaxed (Postural Restoration Institute, 2018).
Focus on slow, deep breaths into your side and back ribcage. Make exhalations long and complete, bringing the front ribs down and in.
Hold 1–2 minutes, repeat daily.
This reset releases tight lower back muscles, improves pelvic alignment, and restores femoral internal rotation—making toe spacers even more effective.
If you want a personalised assessment or help, there are options for a 15-minute consult to decide on best route forward or a full 1:1 assessment follow the below links.
Schedule in a 15 minute consult call https://www.perpetualenergy.org/booking-calendar/15-min-online-call?referral=service_list_widget or WhatsApp the studio on 07480747508
OR book a session follow this link https://www.perpetualenergy.org/book-online
👣 Barefoot Shoes
Re-wilding your feet. The reality is most shoes weren't made to fit our feet.
Barefoot or Supportive? Reflections on the Kinetic Chain and Arch Support
I’ve been wearing barefoot shoes for over 10 years now.
In the last two years, I’ve also been exploring the work of the Postural Restoration Institute, particularly their research on proprioception, brain integration patterns, and muscle recruitment during the gait cycle. That exploration led me to reintroduce Brooks Adrenaline into my life when running or doing long-distance walks.
More recently, however, I’ve found myself drifting back to my Vivos.
On a recent 5-day trip to Spain, I walked over 15 miles in them. And while the jury is still out—there are pros and cons to both approaches—I can’t deny how deeply comfortable barefoot shoes feel for me.
The pair I’ve been wearing is already six years old, and they’re still going strong. Durability aside, Vivo even offers a revive service for older shoes, which I love. But beyond repairability, what keeps me coming back is simple:
A wide toe box that allows natural toe splay.
The ability to feel the ground beneath my feet, reconnecting me with every step.
The Arch Support Debate
The inevitable question arises: “But what about arch support?”
This is where my perspective differs from conventional thinking. Rather than seeing pronation or flattened arches as problems isolated to the foot, I see them as part of a much larger system—the kinetic chain.
A Chain Reaction
When we look at gait, the pelvis, femur, tibia, and foot are inseparably linked. For example:
Anterior pelvic tilt can limit the femur’s ability to internally rotate during mid-stance.
If the femur cannot rotate internally, the tibia and fibula adapt their trajectory in order to get the sole of the foot on the ground.
This adaptation often looks like excessive pronation: the arch collapses, not because the foot is “weak,” but because the body is doing its best to maintain ground contact and push-off potential.
Over time, these compensations can ripple outward. Flat arches may accompany “duck-footed” walking, bunion development, or even knee valgus—all of which are really downstream effects of a restriction or imbalance higher up the chain.
Is Pronation Bad?
Not necessarily. Pronation is a normal and essential movement—it allows the foot to absorb shock and adapt to surfaces. Problems arise when pronation is uncontrolled, excessive, or a chronic compensation. In those cases, it’s not the pronation itself that needs “fixing,” but the underlying mechanics driving it.
So What’s the Answer?
Instead of reaching first for arch support, I believe the solution lies in:
Re-educating the feet through proprioceptive and corrective exercise.
Giving toes space to breathe and spread, allowing natural muscle recruitment.
Allowing the bones of the foot to articulate and the neural receptors to sense the floor.
Addressing the whole chain—hip mobility, pelvic positioning, and even breathing mechanics—so that the feet aren’t forced to compensate.
Shoes, then, are less about support and more about communication. The more the foot can feel the ground, the more accurately the brain and body can integrate movement patterns.
Top Exercise Tips - Try This: Reconnect with Your Feet
Toe Splay Practice – Take off your shoes, spread your toes wide, and try lifting your big toes while keeping the others grounded, then reverse. This wakes up dormant foot muscles.
Short Foot Exercise – While standing, gently draw the ball of your foot toward your heel without curling your toes. This strengthens the arch dynamically.
Hip Internal Rotation Drill – Sit on the floor, bend your knees, and let both knees drop inward toward each other. Mobilising the hips can reduce downstream compensations.
Barefoot Balance – Stand on one leg with bare feet, noticing the subtle adjustments your foot makes. This sharpens proprioception.
90-90 Feet Against the Wall to correct Anterior Pelvic Tilt - see Toe Spacer Section for a break down on this exercise from the Postural Restoration Institute.
Follow the below link to see my favourite Vivos
🦶Toe Spacers - where do they fit into the picture?
Toe Spacers gently realign the toes, bringing the big toe back toward the first metatarsal. Addressing the ability of the toes to splay in addition to looking at overall kinetic chain can greatly aid in alleviating dysfunctional patterns.
Why does this matter?
A stable, grounded big toe improves balance, gait, and overall joint health.
✨ My personal favourite: MyFootFunction Toe Spacers. The kit comes with two levels (start with the softer set), plus a mini-course with exercises and fitting tips. Use code PERPETUALENERGY at checkout for a 10% discount.
Follow this link to their website. https://bit.ly/47WZexh
👣 Accupressure Ball Release
Beyond Movement: The Feet and Internal Health
Our feet are more than structural supports; they are dense networks of sensory and energetic connections.
In Traditional Chinese Medicine and reflexology, the soles of the feet are believed to hold dozens of acupressure points linked to different organs and systems in the body.
When the feet are tight, restricted, or fatigued, the impact isn’t limited to the gait cycle—it can ripple inward. Releasing tension in the feet may improve circulation, calm the nervous system, and even support organ function through these reflexive pathways. Think of it as a feedback loop: the way we treat our feet influences not only our posture and movement but also our internal sense of balance and vitality.
This perspective adds another layer to the barefoot conversation. By giving the feet space, mobility, and freedom to sense the ground, we aren’t just improving gait mechanics—we may also be supporting digestion, hormonal equilibrium, and overall well-being. The feet, in many ways, are a gateway into the health of the whole body.
Simple Acupressure Ball Techniques for Tired Feet
Acupressure balls are an easy and accessible way to stimulate these points, release tension, and restore energy. Here are three simple practices you can try:
Arch Release Roll
Place the ball under your foot arch.
Slowly roll forward and back, pausing on tender spots.
This helps mobilize the plantar fascia and can release tension that feeds into the calf and hamstrings.
Heel Point Compression
Sit comfortably, place the ball under your heel, and apply gentle pressure.
This area is linked in reflexology to the lower back and pelvis—pressing here may relieve tension carried higher up the chain.
Toe Spread Activation
Roll the ball gently beneath the toes, spreading them as much as possible.
Stimulating the toe area is associated with head and neck reflex points, and it also helps wake up intrinsic foot muscles.
A few minutes of this practice can refresh not only your feet but also your whole system.
I prefer a harder acupressure ball. You get plastic and wooden varieties. Sizes I usually go for is either a 6cm for knees and 8cm for shoulders, glutes and back.
Here is a link for some acupressure balls similar to the ones pictures above.
🧦 Grippy Socks for rainy days and yoga/pilates studios
Since moving to the UK I’ve realised the importance of good socks!
Especially walking in my studio or in the house often running down stairs on slippery floors (I’ve had a few bruises to show for this).
What I have realised is that not all socks are created equal! My go-to: Tavi Noir Savvy Yoga Socks. Thick, soft, and wonderfully grippy—perfect for studio floors or dashing down stairs at home.
Follow this link to find my fav studio socks. https://amzn.to/4ng3bSj
😀 Addressing anterior pelvic tilt and supporting healthy foot mechanics isn’t just about temporary relief—it’s about retraining your whole system to move efficiently and comfortably.
By combining targeted exercises, mindful posture work, and supportive tools like toe spacers, barefoot shoes, or acupressure balls, you can reduce compensations, protect your joints, and reconnect with your body’s natural alignment.
Small, consistent daily practices can create lasting changes, helping you walk, stand, and move with greater ease.
If you’d like personalised guidance, whether through a 15-minute consult or a full 1:1 assessment, our team of Pilates and Kinesiology experts is here to help you map the best route forward. Your feet—and your whole body—will thank you.
Your Happy Feet Coach - Anneke
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