How to Keep Your Feet Pain-Free & Strong

Your feet do more for you than you realize—until they start hurting.

For years, I dealt with foot pain that affected everything—from my workouts to simply walking around the house. If you’ve ever struggled with plantar fasciitis, bunions, or general foot discomfort, you know how frustrating it can be. But here’s the good news: most foot problems are preventable.

If you want to avoid foot pain and keep your feet strong for life, here’s where to start.

1. Get the Right Shoes (It’s More Important Than You Think!)

One of the biggest mistakes I see people make is wearing the wrong shoes. A good pair of supportive shoes can make all the difference—but what matters most is getting fitted for your unique foot type.

Are you pronating (rolling inward) or supinating (rolling outward)? If you don’t know, it’s time to find out! A specialty shoe store can analyze your gait and help you choose the best shoes for your foot mechanics. I personally wear Brooks and Etonics for maximum support.

And if you’re on your feet for long hours? Leave the unsupportive shoes behind. I wear tennis shoes—even with professional outfits—because I refuse to sacrifice my foot health for fashion!

2. Orthotics: Do You Really Need Them?

For some, good shoes are enough. But if you have severe pronation, high arches, or persistent pain, orthotics may be the missing piece.

I have extreme pronation and missing joints in my feet, so custom orthotics have been life-changing for me. If you’re considering orthotics, visit a podiatrist, physical therapist, or orthotist to get properly fitted.

Important tip: Ease into them gradually. Start by wearing them a few hours at home each day before committing to full-time use.

3. Fascia Care: The Secret to Pain-Free Feet

Plantar fasciitis is one of the most common causes of foot pain—and trust me, it can be brutal. The good news? Taking care of your fascia (connective tissue in your feet) can help you prevent and relieve pain.

I take fascia care seriously because there was a time when I couldn’t even walk due to plantar fasciitis. Here’s what helped me recover:
✔️ Rolling my feet with a tennis ball or golf ball (golf balls work deeper!)
✔️ Using Foot Wakers and Foot Savers for my fascia
✔️ Wearing the Strasburg sock to keep my foot in a flexed position overnight

If your feet feel tight or sore, start incorporating fascia work into your routine—you’ll thank me later!

4. Strengthen Your Feet & Ankles

Strong feet = healthy feet.

Here are easy exercises that help keep your feet and ankles strong:
✔️ Balance on one foot for 30 seconds (builds foot and ankle strength)
✔️ Use resistance bands for ankle dorsiflexion and plantar flexion
✔️ Toe exercises—make sure you’re using all of your toes when you walk

Most people overuse their big toe and forget about the others. If you have bunions or misalignment, you may even benefit from a bunion corrector to gently realign your toes.

5. Don’t Ignore Pain—It’s a Warning Sign!

Pain is your body’s way of saying, “Something’s off.” If you feel discomfort in your feet, don’t ignore it!

Check your shoes, stretch your fascia, strengthen your feet, and be proactive before the pain gets worse.