โFlat feet.โ
โCollapsed arches.โ
โPlantar fasciitis.โ
We often assume these are problems rooted in the feet โ but what if theyโre actually starting at the hips?
Thereโs a great line from performance coach Charlie Weingroff that sums it up perfectly:
โIโve never seen a foot that a hip couldnโt fix.โ
Letโs break down what that really means โ and how it can change the way you think about foot health.
The Overlooked Link Between Feet and Hips
Most people focus only on the foot when pain or dysfunction arises.
They buy arch supports.
They stretch their toes.
They do calf raises or foot massages.
But hereโs the truth:
Foot function is controlled by hip rotation.
If your hip joint lacks natural rotation (especially external rotation), your foot loses the ability to create and maintain a dynamic arch โ which is essential for absorbing shock and maintaining balance.
Why Hip Mobility Matters for Foot Health
Hereโs how it works:
- Your hip controls the orientation of your thigh bone (femur)
- That femur affects how your knee and ankle align
- And that alignment controls the structure and stability of your foot and arch
If your hips are stiff โ which is often the result of excessive sitting โ your entire lower body compensates.
Result?
Flat feet. Overpronation. Plantar fasciitis.
And eventually: pain in your feet, knees, hips, or back.
Try This At Home
This quick test will show you how much your hips control your feet:
- Stand barefoot, feet hip-width apart
- Slightly bend your knees
- Without lifting your feet, push your knees outward (external hip rotation) โ notice your arches lift
- Now gently let your knees fall inward โ notice the arches collapse
No gimmicks. Just biomechanics.
The Real Fix = Natural Footwear + Hip Mobility
Switching to natural footwear is a powerful first step. Shoes that are flat, flexible, and foot-shaped allow the toes and joints to move more freely โ but theyโre only part of the solution.
To restore strong, stable, pain-free feet, you also need to:
- Improve hip mobility
- Sit less, move more
- Treat the entire lower body as one connected system
Without healthy hips, youโll never have truly healthy feet.
Start Here: Footwear That Supports the Whole Chain
Ready to stop fighting your shoes and start healing from the ground up?
These are our top natural footwear picks โ all flat, flexible, and designed to support natural movement:
๐ฆถ Lems
Great for everyday use and building strong arches.
๐ฆถ Origoย
Clean, minimal look. Big on function.
๐ฆถ Shamma Sandals
Perfect for activating your hips and feet together in warmer weather.
โ๏ธ Want to Rebuild Your Feet the Right Way?
Grab our Free Transition to Barefoot Guide to learn:
- How to switch to natural footwear safely
- Exercises to improve hip + foot mobility
- The #1 habit that prevents arch collapse
Letโs Stay Connected
We post tips, tools, and truths about natural footwear and lower body health over on Instagram.
Follow us: @solefreedom.ca
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FAQ: Foot & Hip Connection
1. Can hip tightness really cause foot pain?
Yes. Poor hip mobility limits the rotational control of the leg, which affects how your foot hits the ground โ often causing arch collapse and pain.
2. What causes hip stiffness?
The #1 culprit: too much chair time. Prolonged sitting locks the hips into a fixed position, reducing range of motion and weakening the glutes.
3. Can switching to natural shoes help my hips?
Indirectly, yes. Natural shoes promote upright posture and better lower body mechanics, which helps retrain the hips to move naturally.
4. Should I train my feet or my hips first?
Both matter. But if you're doing foot training without restoring hip mobility, you're only solving half the equation.
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