From a career-ending college baseball injury, to building one of the fastest growing natural-fiber clothing brands in the world, Ian shares his personal brand-building journey and his unique approach to changing the clothing industry.

Ian and I break down foot health, movement, design philosophy, and what it takes to create products that actually respect your body and the environment.

If you’re into barefoot shoes, toe socks, foot health, natural-fiber clothing this one’s for you.

Grab any of Maro's natural fiber products through this link for 15% off with code BAREFOOTWILL

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Until next time, Think Feet First my friend!

-Barefoot Will

“I’m interested in working 1on1 with Barefoot Will” zoom call

Check out my website here

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Why isn’t pain on a simple, linear, downward trend?

Truthfully, if I could give you a direct, clear answer to this question, I would be a very wealthy man.

The raw truth? It’s part of the process.

Here’s a couple real-world stories from some of my clients:

I sent out an article a while back covering how “Pain is obscuring your ability to see progress.” This article was sparked by a conversation I had with a client who was about 4 weeks into his rehab journey. This client had made consistent progress with his rehab but it was not paralleled with a downward trend in pain. He began to freak out a bit. He felt as if he was still at square one. As if all the work he had done over the last 4 weeks didn’t amount to anything. But his vision of progress was obscured. What this client didn’t realize is, he was indeed making great progress. His capabilities increased. He was able to do more repetitions during exercise. He was able to use more resistance with exercise. He was able to walk an additional mile compared to two weeks prior.

Once I guided him through a process of reframing his mindset around “success,” everything changed.

From that point forward, we collectively measured progress through capabilities instead of pain.

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Another client of mine was been dealing with foot pain for two years, limiting his ability to walk the golf course. Around the halfway point in my program, this client experienced a flare-up after experiencing a consistent reduction in pain. The ‘reason’ behind the flare up wasn’t exactly tied to one single factor. The truth is, the flare up is 1. Perfectly normal 2. Multi-factorial.

To address the multi-factorial aspect: This client had been dealing with chronic pain for two years, and mild-moderate pain for years prior. This leads to a lot of adaptation within the tissues and biomechanical patterns that simply take time to resolve. Also, just before the flare up, this client was feeling good enough to add in some progressive time on foot by walking the golf course multiple weekends in a row, and we added in more progressive exercises. So his capabilities were monumentally improving. The flare up was likely due to a few factors: Lots of travel stress, previous history of foot problems, and a recent increase in demand from his feet.

Why do I say this is perfectly normal? Well, if you dive into the science, pain level fluctuations are extremely common during injury recovery. But from a practical standpoint, we have to consider all of the factors I mentioned above (and likely a few more.) This client was now demanding more from his feet than they had experienced in quite some time. The flare up is a clear indicator to measure the capacity of his feet. So how did we address the flare up?

Addressing flare ups during rehab:

• Understand flare ups are normal

• Understand flare ups are multi-factorial

• Don’t let pain obscure your vision of progress

• Measure progress through capabilities, not pain

• Use the flare up as an indication of current capacity

• Adjust your current rehab strategy to consider your capacity

• Protect your mental (Don’t downward spiral, address your stress)

• Know that pain isn’t an indication to stop, but an indication adjust

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The flaw in self-guided rehab in conjunction with (inevitable) flare ups

It’s easy to become discouraged while rehabbing an injury. You’re sick of dealing with the pain. You’re ready to be back to normal. And for some reason, you’re in more pain today than you have been in the last few weeks. Asking yourself “What the heck do I do now?”

If this is you, you need someone in your corner.

Stop fighting the fight alone.

You need someone who can walk you through checklist I provided above. You need someone to hold you accountable. Someone who will validate your feedback. And most importantly, someone who can give you a clear path out of the valley.

If you’re currently fighting through rehab alone, and you’re in need of someone to help you navigate the frustrating journey of rehabbing your injury, use this link to schedule a free zoom chat with me. I would love to be that person.

By the way, those clients I mentioned above? Here’s what those clients said after we stopped chasing a perfect pain graph

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Until next time, Think Feet First my friend!

-Barefoot Will

“I’m interested in working 1on1 with Barefoot Will” zoom call

Check out my website here

Follow me on X here

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Subscribe to my YouTube here

(contents of this Substack are for educational purposes. Not medical advice.).

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Since 2025, God transformed my business (& life) beyond my ability to comprehend

Between 2025’s expo and this year’s event, I developed great relationships and partnered with multiple brands. As a result, I have become one of the industry leaders for affiliate & UGC marketing

This year, I hired a videographer to come along and capture the entire trip

This has honestly been a dream of mine

It feels like a huge level up

Especially considering in 2025 I almost backed out of the trip because I was so low on funds

I am so excited and fortunate to have these opportunities and I am pumped to share the experience with you all!

Enjoy the Vlog!!

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Until next time, Think Feet First my friend!

-Barefoot Will

“I’m interested in working 1on1 with Barefoot Will” zoom call

Check out my website here

Follow me on X here

Follow me on Instagram here

Subscribe to my YouTube here

(contents of this Substack are for educational purposes. Not medical advice.).

These exercises are perfect for those dealing with foot pain, or for those new to foot-specific strengthening exercises.

Most of these exercises are primarily focused on the foot itself, although in the long-term the results from frequent implementation can have a positive effect up-stream.

Minimal equipment is needed, but the two tools that are necessary include:

• Toe Bands

• A Mobility Ball

My personal favorite brand is Maro, because they offer natural rubber resistance bands, and a natural cork ball. Full disclaimer, I am partnered with Maro! Because of this partnership, my followers get 15% off with code BAREFOOTWILL

You can also pick up a set of toe resistance bands and a mobility ball on Amazon instead for about the same price.

Here are the exercises!

Ready to put a permanent end to your foot pain?

Tried just about everything, but nothing seems to actually solve the pain?

Podiatrist, chiropractor, physical therapy?

Ice, stretching, shoe inserts?

Frustrating.. I know..

Schedule a FREE, 1 on 1 foot pain consult with me here

& I'll walk you through the root-cause approach that’s already helped hundreds, (who were in a similar situation as you,) get permanent relief.

Until next time, Think feet first.

Your friend,

- Barefoot Will

Check out my website here

Follow me on X here

Follow me on Instagram here

Subscribe to my YouTube here

(contents of this Substack are for educational purposes. Not medical advice.).

This Substack is reader-supported. To receive new posts and support my work, consider becoming a free or paid subscriber.

Here’s my latest podcast appearance. This is the DTH podcast hosted by @theNOBSdentist, @CalvinandNOBS and @TJ_Bongiorno

This was a fun, quick conversation covering shoes, foot-health, common misconceptions, and research.

DTH is more of an edited-style podcast with some great visuals to help really paint a picture. And for that reason, I highly recommend watching the conversation via YouTube.

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DTH’s description:

“70% of Americans will deal with a foot related injury that needs medical attention. The cause is probably sitting in your closet right now.

This episode is the shoe intervention nobody asked for but we all needed. Will is a physical therapist assistant turned barefoot coach and foot health specialist, and he walks us through the daisy chain: how a narrow toe box and heel drop on a conventional running shoe travel all the way up through your knees, hips, and low back. We get into anterior pelvic tilt, why "flat feet" might just be feet that were never given the chance to work, zero drop shoes and wide toe box shoes as the actual fix, and the Vibram five fingers lawsuit that turned out to be backed by real science after all. Plus the McDonald's vs Adidas Ultra Boost problem: why the shoes that feel the best are so often the ones doing the damage, and the slow, unsexy way to actually transition into minimalist shoes without wrecking yourself.

This isn't "throw out your shoes tomorrow." It's the case for foot health, the toe spacers and mobility tools worth owning, the mistakes almost everyone makes going too hard too fast, and the cheapest fix in the entire health space (it's free, it's grass).”

Until next time, Think Feet First my friend!

-Barefoot Will

“I’m interested in working 1on1 with Barefoot Will” zoom call

Check out my website here

Follow me on X here

Follow me on Instagram here

Subscribe to my YouTube here

(contents of this Substack are for educational purposes. Not medical advice.).

Acute

- new pain - no previous bouts
- out of bed stab heel pain
- pain for 1 week up to 4~6 months
- pain reduces after first hour, gets worse end of day

Chronic

- goes away, comes back
- started at heel, now in other areas
-fatigued feeling in your feet at the end of day
- been a problem for longer than 4-6 months up to 1, 2, 3+ years

The exercises below are for those who are in the ACUTE stage. The pain is fresh… and you’re ready to put out the fire.

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Acute (new) plantar fasciitis - Action Plan:

Realistic approach:
- Temporarily reduce volume (unload the fascia)
- But maintain fascia range of motion
- & Promote blood flow

(Short Term)
- Wear supportive/cushioned footwear
- Reduce walking/running
- Don't do a ton of calf raises/stretching
- Do 'exercises' that promote blood flow & range of motion (four examples below)

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4 exercises for Acute (new) Plantar Fasciitis

Goals:
- Reduce Pain
- Promote Blood Flow
- Maintain & Restore Range of Motion

Exercise 1: Arch Facilitations

Exercise 2: Flexion & Extension Isolations

Exercise 3: Self Mobilization

Exercise 4: Roll Outs

Been dealing with plantar fasciitis pain for months? Maybe years?

These exercises may not help. But there’s still hope.

I’ve helped hundreds of people, some who dealt with pain for 8+ years, finally put an end to their plantar fasciitis pain.

Want similar results? - Schedule a FREE Foot Pain Consult with me here.

Until next time, Think feet first.

Your friend,

- Barefoot Will

View my FULL Protocol Catalog here

Check out my website here

Follow me on X here

Follow me on Instagram here

Subscribe to my YouTube here

(contents of this Substack are for educational purposes. Not medical advice.)

Altra revolutionized the footwear industry, bridging the gap between performance footwear and natural foot function.

We discussed:
• how founders Brian & Golden met on their first day of high school
• the roots of Altra’s principles
• the introduction of Altra’s 4mm drop options
• Brian’s personal recommendations for my upcoming race
• what’s soon to come for the brand

Watch the FULL interview here

“I’m interested in working 1on1 with Barefoot Will” zoom call

Check out my website here

Follow me on X here

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Subscribe to my YouTube here

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This was November 2021.

Just a few hours earlier, I found out I was losing my physical therapy job.. over a company-wide call.. for choosing not to take the Covid vaccine.

I was scared, frustrated, and lost.

My only source of income was being ripped away.

I'd worked my ass off. Finished my degree at 21. Bought my wife and I a home at 22.

I worked two jobs and sold my dream car to put my wife through therapy school, only for her to face the same consequence a week after she passed boards.

From March 2020, I was working as a home health therapist through the worst of the pandemic. In and out of people's homes. In nursing homes and skilled nursing facilities where half the residents were sick.

I was one of the few people most of these patients saw for months on end. Many of them were banned from seeing their own families.

I vividly remember one elderly lady. Sitting in her wheelchair, in front of a glass window, her family on the other side. Unable to stand or hear what they were saying. Tears rolling down her face as she reaches out and touches the glass. She can't understand why she's living like a prisoner. This woman, in the final days of her life, was forbidden from embracing her own daughter.. just inches away.

A weight comes over me. I've never felt so helpless.
That was just one of many heartbreaking scenes I witnessed over two years.

And my reward? Termination, without pay. Over a company-wide call.

And I wasn't the only one. Nurses sleeping on cots in those facilities, away from their families so they could keep serving patients.. Who were handed the same ultimatum: get the shot, or lose your job.

A few days after the call, we were told we could apply for a religious exemption, with no guarantee it would be accepted.

While scrambling to get ours approved, my wife and I had decisions to make. Even if we got approved, who's to say the system wouldn't pull another stunt a few months later and leave us jobless?

That's when I decided: I would do everything in my power to take control of my income.

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Fast forward to December 26, 2021. My wife and I signed the closing documents on our home, jumped into a U-Haul, and moved to Florida… into my parents' house.

We made a good chunk of change on the sale, which gave me space in my life.

Over the next two and a half months, I spent my days journaling, praying, meditating, taking long walks, sitting still, digging deep to find out who I was, and asking God to pave the way.

At the end of those two and a half months, God revealed a direction.

It was time to start a business.

So I took some of the cash from the house and hired a business coach

I also took a job at a local PT clinic. Florida's regulations were far less strict.

One week into the new job, I took a week off and spent it in Tampa, building out the foundation of my coaching business.

This was the birth of Barefoot Will.

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Fast forward to now.

In the first day of June, I made more money than I used to make in an entire month as a home health therapist.

My wife is a stay-at-home mom.

And I have complete control over my income.

No boss to answer to.
No government agency threatening my livelihood.

Was it easy? No. Quite the opposite.

At one point I was working three jobs, living in a camper with my wife and baby, barely making ends meet.

I'll share more of the journey another time. The three jobs, the camper, the nights I wasn't sure we'd make it.

But here's what I know now.

Losing that job felt like the end of everything. It was actually the beginning.

If they'd never forced my hand, I'd probably still be trading my time for a paycheck. One company-wide call away from losing it all over again.

So if you're standing where I stood… scared, frustrated, lost.. hear me out:

The thing that breaks you can be the same thing that sets you free. You are not as trapped as the system wants you to believe. Trust God no matter the situation, because he has a plan!

If you’re dealing with Morton’s Neuroma, you’ve probably spent hours researching what shoes are best for your feet. One one end of the spectrum, people suggest you ditch your normal shoes and go barefoot. And on the opposite end, you have people suggest you wear something supportive and cushioned. The truth is, neither of these options are what most people in this situation need.

The sweet spot is somewhere in the middle, and understanding why comes down to what’s actually happening in your foot.

A Quick Refresher on What’s Going On

Morton’s Neuroma is a thickening of the tissue around a nerve between your toes. This happens most often between the third and fourth metatarsals, but can happen between any of the metatarsals. Neuromas produce a hallmark burning, tingling, or “pebble in my shoe” sensation, sometimes with electric-shock pain radiating into the toes.

What gets discussed far less often is what frequently travels alongside it: fat pad deterioration.

The Fat Pad Connection

The ball of your foot is naturally cushioned by a layer of fatty tissue. As that tissue thins, the protective padding under the metatarsal heads breaks down.

Without that cushion, every step transmits more pressure, friction, and mechanical stress directly to the nerve. That ongoing irritation can drive further neuroma development and pain, creating a negative feedback loop.

The frustrating part about fat pad deterioration is there aren’t many good options for regenerating a depleted fat pad once it’s gone. Which makes protecting what you have a priority.

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The Corticosteroid Irony

This is where things get genuinely counterintuitive.

One of the most common “treatments” for Morton’s Neuroma is the corticosteroid injection. The goal of these injections is to reduce inflammation and provide short-term relief. But repeated steroid injections carry a documented risk of the exact problem that worsens this condition: plantar fat pad atrophy.

This isn’t fringe speculation. A 1999 case report in the American Journal of Physical Medicine & Rehabilitation documented bilateral plantar fat pad atrophy after steroid injections for Morton’s neuroma, confirmed on MRI.

A 2024 systematic review of injection treatments lists fat pad atrophy as a recognized adverse effect.

In other words: a leading treatment for Morton’s Neuroma can accelerate the fat pad loss that intensifies it. That’s worth knowing before you sign up for a series of injections.

So What Actually Helps?

There’s no magic fix, but there are two practical levers that help prevent further progression:

1. Wear the right shoes (and socks)

2. Rebuild the transverse arch of your foot

Let’s break both down.

Shoes: Finding the Sweet Spot

Why barefoot shoes aren’t always the answer

Barefoot shoes get a lot of love in the foot-health world, and for good reason. Barefoot shoes let your foot move and function naturally. But most of them have little to no cushion. That becomes a problem when you remember what we’re actually walking on: concrete, hardwood, tile, asphalt. Harsh, unforgiving surfaces that aren’t exactly ‘natural’.

If your fat pad is already thinning, a zero-cushion shoe on a tile floor is the last thing an irritated nerve needs.

Why conventional shoes aren’t either

Conventional shoes swing too far the other way. Their restrictive features actively work against natural foot function:

• Narrow toe boxes squeeze the metatarsals together (compressing the very nerve that’s inflamed)

• Excessive toe spring holds the toes in constant extension

• Artificial arch support atrophies the foot’s supportive musculature

• Rigid outsoles prevent the foot from flexing, extending, and twisting as designed

The best option lives in the middle

The ideal shoe for Morton’s Neuroma borrows the best of both worlds: enough cushion to handle hard surfaces, with features that still encourage natural foot function.

Look for:

• A moderate stack height — roughly 12mm to 26mm. Enough to protect a compromised fat pad without disconnecting your foot from the ground.

• A wide toe box. Gives the metatarsals room to splay and takes mechanical pressure off the nerve.

• Low or zero drop. Keeps your weight from being driven forward onto the ball of the foot.

• Zero or minimal toe spring. Lets your toes lie naturally rather than being held in extension.

Pair that with toe socks or wide toe box socks, and you’ve removed a surprising amount of daily aggravation.

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Shoe Suggestions

**Order for this list: Most Cushioned with a little drop to Least Cushioned with zero drop.

Low Drop Shoes (5mm-3mm)

Altra Experience Form (4mm drop)

Altra Experience Flow (4mm drop) *my top recommended Altra Low Drop

Altra Experience Flow (4mm drop)

Topo Flilyte (3mm drop) *my top recommended Low Drop from Topo

Zero Drop Shoes

Altra Torin (30mm stack height) *my top recommended Altra zero drop Road Shoe

Altra Lone Peak (Trail Shoe) (25mm stack height) *my top recommended Altra zero drop Trail Shoe

Topo Magnifly (25mm stack height)

Altra Escelante (24mm stack height)

Altra Solstice (23mm stack height) *my favorite slightly cushioned gym shoe

Bahe Endurance (Road/Trail Shoe) (22mm stack height) *my favorite hybrid shoe -discount code BAREFOOTWILL

Wyde Soma (Dad Sneaker) (22mm stack height) - discount code BAREFOOTWILL

Whitin (Amazon) (approx 22mm stack height) *my favorite budget-friendly option

Altra Superior (Trail Shoe) (21mm stack height)

Notace Michi (Road Shoe) (15mm stack height) *my personal favorite daily-wear shoe - discount code WILL10

Notace Yama T1 (Trail Shoe) (15mm stack height) *my personal favorite trail shoe - discount code WILL10

Topo ST-5 (14mm stack height)

Bahe Adapt (14mm stack height) *my favorite golf shoe - discount code BAREFOOTWILL

Tolos Canvas High Transition (13mm stack height) *my favorite casual shoe -discount code BAREFOOTWILL

Tolos Soleil Transition (13mm stack height)-discount code BAREFOOTWILL

Lems Primal Zen (11mm stack height)

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Transitioning Wisely: A Gradual Approach

If you are new to zero drop, wide toe box shoes, be sure to read this Transition Protocol

Rebuilding the Transverse Arch

Shoes manage the external environment. The transverse arch addresses the internal mechanics.

Running across the ball of your foot (rather than front-to-back like the more familiar longitudinal arch), the transverse arch helps distribute load across the metatarsal heads. When it collapses, the heads splay and crowd the nerve.

Strengthening the muscles that support this arch can help redistribute that load off the affected nerve over time. This is the long game: footwear protects you today, but rebuilding the arch is what changes the underlying mechanics that created the problem.

In the near future, I will be sending out an Exercise Protocol specifically for re-building the foot’s Transverse Arch. So if you’re not already subscribed, I highly suggest to subscribe now so you don’t miss it.

Key Takeaway

Morton’s Neuroma isn’t just a nerve problem, it’s a pressure problem, and pressure is something you can influence. Protect the fat pad you have, think twice before chasing repeated steroid injections, find footwear in the cushioned-but-natural middle ground, and rebuild the structure of the foot itself.

As I mentioned, I’ll soon be sending out Transverse Arch Rebuild Protocol, so be sure to subscribe so you don’t miss it.

Until then, Think Feet First my friend!

-Barefoot Will

“I’m interested in working 1on1 with Barefoot Will” zoom call

Check out my website here

Follow me on X here

Follow me on Instagram here

Subscribe to my YouTube here

(contents of this Substack are for educational purposes. Not medical advice.).

And you wouldn’t be wrong to worry it might stay. A long-term study published in the Orthopaedic Journal of Sports Medicine followed plantar fasciitis patients for up to 15 years and found that nearly half still had symptoms a decade after their pain first began, 45.6% at 10 years, and 44% at 15.

Here’s the part no one told you: the pain isn’t coming back because you’re doing the treatments wrong. It’s coming back because the treatments were aimed at the wrong target all along. Plantar fasciitis is often not the inflammation problem its name suggests, and that single misunderstanding is why most people stay stuck for months or years.

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Plantar fasciitis is an imbalance between
- what your plantar fascia is able to handle
and
- what you are requiring of your plantar fascia

If you have plantar fasciitis, the pain is a cry for help

Three things that help
- Load Management
- Increased Blood Flow
- Increased Strength in the Surrounding Muscles

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- Frozen water bottle
- Calf stretches
- Shoe inserts
- Injections
- Chiro (adjustments)

These things reduce plantar fasciitis pain temporarily

But thats the problem. The relief is temporary

Theres a trend with the plantar fasciitis treatments I mentioned above

They’re passive

- Cushioned shoes

- Shockwave therapy

- Massage & foam rolling

are all passive as well

None of these techniques actually create permanent change

They are bandaids

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To actually solve plantar fasciitis forever...

You must address the root cause

And spoiler alert...

Most cases of Plantar Fasci(itis) have nothing to do with inflammation

“itis”=inflammation

“itis” a misdiagnosis

Plantar fasciitis is treated as an inflammatory problem

But you aren’t dealing with inflammation

How do I know?

Did ice permanently relieve your pain?

Did the anti-inflammatory injection permanently relieve your pain?

No.

Because these are anti-inflammatory treatments and you aren’t dealing with an inflammatory condition.

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If you’ve been fighting plantar fasciitis pain for months, I want you to take one thing from this article: you’re not broken, and you haven’t been slacking, you’re just on the wrong route toward the wrong destination.

Calming inflammation can’t fix a problem that was never about inflammation. Your fascia needs to be rebuilt to handle what your life demands of it, and that’s something you can actually train.

My full Plantar Fasciitis Protocol (above) lays out exactly how to restore your plantar fascia, from the ground up, step by step. It’s the roadmap I wish existed when I was a new therapist back in 2016.

And when you want a precision plan, tailored to you specifically, my 1-on-1 coaching is there.

Until next time, think feet first

Your Friend,

-Barefoot Will

Interesting in working with me 1on1? Start here

Check out my website here

Follow me on X here

Follow me on Instagram here

Subscribe to my YouTube here

(contents of this Substack are for educational purposes. Not medical advice.)

A quick note before we begin:

This article is written specifically for everyday walkers. People who spend time on their feet during daily activities, walks, or light hikes. Running, particularly on pavement or hard surfaces, is a much higher-impact activity that places very different demands on your shoes, feet, and body. I’ll be publishing a separate, dedicated guide soon on the best shoes for over-pronating runners. For now, this piece focuses entirely on practical, everyday-use footwear for walkers who over-pronate.

Part 1 - Understanding the Root Causes

Part 2 - The Foot, Ankle, and Lower Leg (Exercise Guide)

Part 3 - The Hip (Exercise Guide)

Lets dive in:

Mainstream advice:
-more support
-more stability
-more cushion

But here’s the thing: more cushion often worsens these issues by reinforcing bad movement patterns.

Hear me out...

Support & stability are key goals. I’m with you there.

But the mainstream path (artificial arch support & heavy cushion) often blocks your body’s natural ability to build & maintain internal support.

My approach: Strengthen the foot’s intrinsic & extrensic muscles, connective tissues, & fascial system to rebuild your natural arch & foot architecture.

The result? The ankle & foot become naturally more stable from the inside out.

Heavily cushioned, supportive shoes do the opposite.
They take away the opportunity for your internal support system to work.

Over time, your gait (walking pattern) gets “exposed” in high-cushion shoes.

The negative mechanics (like over-pronation) get exaggerated.

Why?

Cushion “breaks in”, foam compresses, softens, & molds to your foot & faulty pattern.

For most over-pronators, excessive wear typically shows up on the inside of the shoe

Each step: foot/ankle rolls inward, foam compresses unevenly, acts like a fulcrum, tipping you FURTHER into pronation.

Every rep reinforces the bad pattern.

Here’s an analogy:

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Deadlifts with good form = build strength & stability.
Deadlifts with bad form = solidify poor patterns, increase injury risk & joint wear.

So what’s the better shoe choice for Flat Feet & Over-Pronation?

After working with hundreds of thousands of patients and hundreds of clients, here’s what consistently helps:
- Wide toe box
- Zero or low drop
- Lower stack height (less cushion)
- Reducing artificial support dependance

Why these features?

Wide toe box: reactivates intrinsic muscles (especially big toe), creates natural support, increases ground contact area.

Low/zero drop: reduces fulcrum effect, spreads weight evenly across the foot for better base of support.

Lower stack (cushion): foot closer to ground, less exaggerated pronation from compressed foam, less abnormal molding of the shoe.

Less artificial support: lets your foot recruit its own muscles & mechanisms. (Pronation is natural shock absorption, don’t fully block it.)

Cushion Clarification:

When wearing thinner-cushioned shoes on hard, flat surfaces, your body makes adjustments. Your footsteps become light with a shorter stride & more conscious loading.

Hard surfaces can sometimes be beneficial to a stiff foot, because the firmness of the ground helps mobilize the joints.

In many cases, hard ground is the most stable thing for the unstable foot.

But, we all live in a world that is completely paved. Concrete, asphalt, tile, hardwood, etc.

A little cushion can go a long way. Finding a shoe with just* enough padding without compromising gait mechanics is key.

I’ve personally found my clients dealing with Over-Pronation or PTTD do best in shoes with a 25mm stack height or lower.

I put together two lists containing shoes that fit my recommended criteria

- A ‘Transition’ Shoe list

This list contains many shoe options with a little cushion and zero/low drop. (Stack heights are specified)

- A Barefoot Shoe list

This list contains a variety of shoes that are zero drop & have minimal to no cushioning

**Read below before purchasing

If you’re new to low-drop, minimally-cushioned shoes, you should know- there is a very necessary transition process.

I also put together a FULL Transition Protocol that includes
- a transition timeline
- corrective exercises to ease the transition

That concludes Part 4 of this protocol.

Wishing you the best of luck,

Your Friend,

-Barefoot Will

“I’m interested in working 1on1 with Barefoot Will” zoom call

Check out my website here

Follow me on X here

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Subscribe to my YouTube here

(contents of this Substack are for educational purposes. Not medical advice.)

In Part 2, we focused on rebuilding strength and control directly at the foot, ankle, and lower leg with targeted exercises.

In Part 3, we move up the kinetic chain to address the hips.

Weakness or poor control in the hip is one of the main contributors to over-pronation. When the hips don’t do their job, the foundation suffers with every step.

In this part, I’ll share additional education on the key hip issues commonly seen with flat feet/over-pronation, followed by a focused list of hip exercises I recommend to correct them and create lasting improvement.

This is a longer post. If it gets cut off in your email, click here to read the full thing on Substack.

The Hip–Foot Foundation Connection

The hips and lower legs are closely linked through the kinetic chain, often showing an close rotational relationship. When the lower leg exhibits excessive external rotation (common with over-pronation), the hip frequently compensates with excessive internal rotation. Excessive hip internal rotation is one of the most common patterns seen in people with flat feet and over-pronation. However, it is not universal. Some individuals over-pronate without noticeable hip internal rotation, and others maintain good hip control yet still struggle with foot collapse.

Regardless of your specific pattern, the most effective hip strategy for anyone dealing with over-pronation is to focus on two fundamentals:

• Sufficient Hip Mobility

• Sufficient Hip Strength & Control (especially in the glutes and external rotators)

Many people with flat feet or over-pronation report difficulty “feeling” or activating the muscles around their hips. Terms like gluteal amnesia, tight hip flexors, hip impingement, and quad dominance are common. These issues rarely exist in isolation. These issues are often downstream effects of a weak, unstable foundation at the foot and ankle. When the base isn’t functioning well, the hips lose optimal positioning and the glutes struggle to fire effectively. By improving both mobility and strength at the hip while simultaneously rebuilding the foot (as covered in Part 2), you create better alignment and control throughout the entire lower body.

Quick notes before you begin:

• These hip exercises are designed to complement the foot and ankle work from Part 2.

• Perform them barefoot or in minimal shoes when possible for better feedback.

• Expect cramping, fatigue, and discomfort as new patterns form. This type of response is normal. Sharp pain is not.

Hip Exercises:

Read more

Part 3 - The Hip (Exercise Guide)

Part 4 - Best Shoes for Flat Feet / Over-Pronation

This part (2) delivers the practical solution: a focused list of foot, ankle, and lower-leg exercises specifically chosen to rebuild arch strength, restore big-toe mobility, improve ankle stability, and retrain better movement patterns.

These exercises are designed to address the root issues we discussed in Part 1.

Done consistently and progressed properly, they can create real, lasting change.

Quick notes before starting:

• Begin at a level that matches your current ability. Focus on quality.

• Perform them barefoot or in minimal shoes for better feedback. (If tolerable.)

• Some soreness is normal as the small muscles wake up.

  The Exercises:

(frequency and implementation guidance at the bottom of this article)

For the Foot:

Read more

You can find the additional parts to this protocol by clicking on the associated link once they’re finalized. If you’re catching this series before the next parts are finalized, be sure to subscribe so you don’t miss them.

Part 2 - The Foot, Ankle, and Lower Leg (Exercise Guide)

Part 3 - The Hip (Exercise Guide)

Part 4 - Best Shoes for Flat Feet / Over-Pronation

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A few things you should know before we jump into the rest of this protocol:

Overpronation is often not just a foot/ankle problem.

“Flat feet” aren’t inherently bad, but the inability to control pronation is.

Genetics play a role in foot shape and arch profile.

Foot Function > Foot Shape

Though the symptoms and visual evidence of flat feet and overpronation are most evident at the foundation, but the kinetic chain cannot be ignored.

Overpronation heavily affects how the knees, hips, and pelvis behave.

I will cover these areas of the body in the next parts of this protocol series.

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In this article (Part 1), I will cover The Foot, Ankle, and Lower Leg.

*Note: Exercise Guide for the Foot, Ankle, & Lower Leg is in the next part of this Protocol

Many over-pronators possess four biomechanical deficiencies/adaptations within the foot, ankle, and lower leg.

1. Ankle Pronation

2. Collapse of the Arch

3. Lack of Big Toe Control

4. Excessive Tibial External Rotation

Here’s visual depiction of these patterns. (though not everyone with flat feet directly follow these patterns)

Luckily, many of the activities/methods I use to correct these deficiencies/adaptations pair well with one another.

Here’s how I help people fix it.

I use a certain methodology with any client/patient I work with.

A “From the Ground Up” approach.

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Starting with the Big Toe

Losing control and function of the big toe is one of the leading contributors to a biomechanical kinetic chain disaster.

One of the most notable consequences of losing big toe control is the direct “collapse” or “fall” of the foot’s medial arch.

My friend Melker (the founder of Wyde Footwear) says it best:
“The greatest arch support is a properly aligned big toe.”

Many people who deal with overpronation also deal with hallux valgus and/or bunions (pictured above).

If you want to correct over-pronation, it is imperative that you restore as much big toe alignment and function as possible.

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Next Up: the Arch

The arch is the body’s default shock absorber.

Behaving much like a spring, it should compress when loaded and reclaim its structure when offloaded.

Your ability to control your arch is far more important than the shape of your arch.

The arch of your foot is designed to be dynamic.

It should cycle through many shapes during movement and activity.

As mentioned above, the big toe heavily influences arch shape and function.

Additionally, the tibialis posterior is one of the main muscles responsible for the support, function, and structure of the medial arch.

Gaining sufficient strength in the tibialis posterior is essential.

Then, the Ankle

For the overpronator, the ankle rolls inward due to an inability to maintain a neutral position between pronation and supination.

Think of your ankle as a seesaw. The most neutral position is when both ends of the seesaw are level and hovering evenly above the ground. Just like a seesaw, the ankle is designed to move in opposite directions (pronation and supination). However, when one side is overloaded, like a fat kid sitting on one end while the skinny kid sits on the other, it creates uneven load distribution and prevents the lighter side from effectively contributing to the movement.

In the case of the overpronator, the goal is to balance the seesaw. Most people dealing with overpronation need to strengthen the tibialis posterior (the “skinny kid”).

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Into the Lower Leg

Another common issue for the overpronator is the development of excessive tibial external rotation. Tibial external rotation is the outward turning or rotating of the lower leg (shin bone).

Many people mistakenly blame this outward toe angle on the foot or ankle, when in reality it often stems from higher up the kinetic chain (the lower leg and hip.)

This compensatory pattern can usually be improved by restoring strength and function in the foot, ankle, and hip. However, in some cases it requires intentional, targeted focus to fully correct.

Method of Correction

To simplify: The goal(s) for correcting Flat Foot / Over Pronation is to:

• Restore Big Toe Position and Function

• Reclaim Arch Control

• Improve Lower Leg and Ankle Strength and Stability

• Address Limitations and Weaknesses within the Hip

Within the next Parts of this Protocol Series I will guide you through a step-by-step process including a corrective exercise plan, shoe selection, and tool implementation.

Until next time, Think feet first.

Your friend,

- Barefoot Will

Check out my website here

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Subscribe to my YouTube here

(contents of this Substack are for educational purposes. Not medical advice.)

Steroid injections are one of the top treatments for Plantar Fasciitis, & yet they significantly increase your risk of tearing your plantar fascia.

Steroid injections are given to treat inflammation.
“-itis” = inflammation

I personally think it’s absolutely insane these injections are still administered for this condition.
Especially considering a LARGE majority of Plantar Fasciitis cases are not inflammatory.

Yes, you read that right. Most cases of Plantar Fasciitis are not an inflammation issue.

Instead there is a larger presence of degenerating fascia.

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In a 2003 review, Dr. Harvey Lemont revealed something shocking about plantar fasciitis.

He biopsied (took a tissue sample) 50 patients, expecting to find inflammation.

Instead, he found ZERO signs of inflammation.

Instead, the biopsy results showed degenerated (decaying) tissue.

If there is no inflammation present, then it’s not surprising that anti-inflammatory treatment methods such as ice and steroid injections rarely provide long-lasting relief.

If Plantar Fasciitis is NOT an inflammation problem,
then WHY are anti-inflammatory injections one of the top treatments for this condition?

Especially if these injections create such a risk of plantar fascia rupture?

What’s actually happening to the Fascial Tissue

Plantar fasciosis is defined as “a chronic, degenerative condition of the plantar fascia.” (-opathy)

This is a more accurate term.

Plantar fasciosis has increasingly become more common than true plantar fasciitis. In my personal opinion, the prevalence of plantar fasciosis is due to a lack of effective root-cause treatment for acute/early-onset plantar fasciitis.

Unlike plantar fasciitis, which involves inflammation, plantar fasciosis is characterized by non-inflammatory degeneration, thickening, or breakdown of the collagen fibers in the plantar fascia due to repetitive micro-trauma, overuse, lack of blood flow, or poor biomechanics.

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Symptoms

Plantar fasciosis can casue persistent heel &/or arch pain, often described as a dull ache or soreness. Although there many cases where people feel a sharp, stabbing sensation at the heel, especially when getting out of bed in the morning. Other symptoms may include stiffness, pain during or after activity, random pain after prolonged resting periods, and discomfort that worsens over time.

What leads to degeneration?

The Plantar Fascia is meant to support the foot in conjunction with muscles of the feet.

There are two sets of muscles that control the foot: Intrinsic & Extrinsic

The Intrinsic muscles (pictured below) are found exclusively within the foot (they do not cross the ankle joint)

The muscle bellies of the extrinsic muscles (pictured below) of the foot are located entirely in the leg, and only their tendons extend into the foot. Extrinsic muscles tendons cross the ankle joint to insert into various bones or structures within the foot.

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Both the intrinsic & extrinsic muscles have a profound effect on the foot’s architecture, & function; which ultimately have a profound impact on the plantar fascia.

If you’re dealing with Plantar Fascia pain, a weakness within these muscles may be the primary contributor to your pain.

If your foot muscles are weak, your bodyweight is overloading the fascia. When you stand, your plantar fascia is being over-strained. This places a high amount of strain on the attachment point of the heel of the foot. This is what I refer to as the “Bottleneck” of the Plantar Fascia

This is also why you have excruciating heel pain when getting out of bed in the morning. While you’re asleep,

• The muscles that support the foot are in a rested position for 8 hours.

• There is reduced blood within the muscles.

• The muscles are not holding any tone.

• The fascia is in a relaxed (tightened) state for 7-9 hours.

Then, when getting out of bed, you stand up, place all your weight onto the fascia (that is already damaged &/or inflamed.) This hurts… a lot.

This is also why the pain tends to decrease as you walk around. The muscles begin to activate, fill with blood, & increase tone. The muscles begin to assist the fascia to support your body weight.

However, the baseline strength of the muscles within the foot are still too weak to totally offload the fascia. Especially if you’re participating in any activity that requires any extra effort or range of motion through the foot and ankle.

If your pain tends to increase at the end of the day, it may be due to a lack of conditioning of the muscles. Essentially, the muscles don’t have enough strength/endurance to support your body weight for the duration of the day.

The solution?

The solution is to progressively load the foot.

I know, it sounds crazy..
And it makes recovery tricky..

Hear me out -

Like I mentioned earlier, the plantar fascia is meant to support the foot in conjunction with the muscles of the foot.

If you're dealing with plantar fascia pain, it's often due to weakness in the foot muscles.

If your foot muscles are weak, your body weight overloads the fascia. (This hurts!)

Not only does it hurt, but if the root cause is not addressed, it leads to further degenerative changes mentioned above.

Implement a strategic rehabilitation program.

The keys for proper rehab:

• timing

• dosage

• intensity

• positioning

• progression

• recovery

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If conventional treatments like ice, orthotics, injections, stretching, and night splints have left you stuck in a painful flare-up cycle…

and you’re unsure how to build a proper rehab plan…

then schedule a free injury consult with me here.

I’ll personally walk you through the exact step-by-step process I’ve used to help hundreds of clients break free from chronic plantar fasciitis and achieve full relief in 4 months or less.

Until next time, Think feet first.
Your friend,
- Barefoot Will

Check out my website here

Follow me on X here

Follow me on Instagram here

Subscribe to my YouTube here

(contents of this Substack are for educational purposes. Not medical advice.)

In 1952 Einstein experienced a tremendous amount of foot pain when wearing shoes.

He drew this sketch:

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Einstein’s sketch depicted the pattern of foot pressure within two shoes.

“Good” on the left (his concept) “Bad” on the right. (His problem at the time.)

He wanted a shoe with plenty of room for his toes to spread. His goal was to evenly disperse the pressure of his foot within the shoe.

To solve this problem Einstein had his secretary-housekeeper call up a local shoe store owner- Peter Hulit.

Einstein requested that Hulit come to his home. Hulit responded, “I’d never made a house call before or since. But this was Einstein.” Hulit set out to Einstein’s place (just 5 blocks away) with a foot measuring tool & a few pair of shoes.

After arriving at Einstein’s home, Hulit said, “Einstein came down the stairs, smoking his pipe. He shook hands and then reached into his back pocket, pulled out a folded piece of paper and said, ‘Zis is ze problem.’”

“Einstein had the right idea,” said Hulit, referring to the drawings. “But he was very hard to fit. He wore old slippers or sneakers much of the time. Mostly he went barefoot. His feet were as soft and smooth as a baby’s.”

After measuring, Hulit concluded that the professor needed wider shoes.

It was also commonly known that Einstein despised wearing socks In a writing to his second wife Elsa, he wrote, “’Even on the most solemn occasions, I got away without wearing socks”

“When I was young,’ he wrote in another letter, ‘I found out that the big toe always ends up making a hole in a sock. So I stopped wearing socks.”

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Why is this important?

In my opinion, one of the greatest minds in history was onto something we should all pay attention to.

Modern footwear is not made to reflect the shape or function of the natural human foot. Like Einstein pointed out, modern footwear is overly narrow, restrictive of the big toe, & forces the foot into abnormal pressure distribution.

Most modern shoes have a few features that contradict the natural function of the human foot. These negative features include:

-A narrow, tapered toe box

-Elevated heels compared to forefoot

-Excessive artificial support & stiffness

-Thick cushioned soles

Even socks, as Einstein pointed out, restrict the big toe. When we compare these features to how the foot is intended to function, there are major conflicts.

Too bad Maro Organic Cotton Toe Socks didn’t exist back in the 50s.

The price humanity is paying:

-Bunions

-Hammer Toes

-Plantar Fasciitis

-Morton’s Neuroma

-& the list goes on…

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The natural human foot is

-widest at the toe

-level from heel to toe

-has an internal support system

-is in direct contact with the Earth

The shoe concept Einstein designed is a direct reflection of what we as a modern society refer to as a“Barefoot Shoe” or “Minimalist Shoe.” These are shoes that abide by natural human foot function, but still offer protection from the elements (hot, sharp, cold)

In the Spring of 2024, I wrote an article for Renegade Health Magazine. The article was titled “Big Shoe: When Innovation Leads to Overkill”

In the article, I covered the detriments of modern footwear on the human foot (& how to combat these effects)

Next week, I’ll be sharing the article with my subscribers.

But for now, I’d love to hear your thoughts..

Have you noticed the same pitfalls of conventional footwear?

Let me know in the replies.

Hope you enjoyed,

-Barefoot Will

Currently dealing with a foundational injury? Schedule a Free 30 minute Discovery Call

Check out my website here

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(contents of this Substack are for educational purposes. Not medical advice.)

I recommend a different kind of "stability shoe" for those dealing with PTTD & Over-Pronation…

Mainstream advice:
-more support
-more stability
-more cushion

Support & stability are key goals. I'm with you there.

But the mainstream path (artificial arch support & heavy cushion) often blocks your body's natural ability to build & maintain internal support.

Heavily cushioned, supportive shoes do the opposite.
These kinds of shoes take away the opportunity for your internal support system to work.

Over time, your gait (walking pattern) gets "exposed" in high-cushion shoes.

The negative mechanics (like over-pronation) get exaggerated.

Why?

Cushion "breaks in", foam compresses, softens, & molds to your foot & faulty pattern.

For most over-pronators, excessive wear typically shows up on the inside of the shoe

Each step: foot/ankle rolls inward, foam compresses unevenly, acts like a fulcrum, tipping you FURTHER into pronation.

Basic physics. Every rep reinforces the bad pattern.

Here’s an analogy:

Deadlifts with good form = build strength & stability.
Deadlifts with bad form = solidify poor patterns, increase injury risk & joint wear.

So what's the better shoe choice for PTTD & over-pronation?

After working with hundreds of clients (and some early mistakes on my part as a therapist), here's what consistently helps:
- Wide toe box
- Zero or low drop
- Lower stack height (less cushion)
- Reducing artificial support dependance

Why these features?

Wide toe box: reactivates intrinsic muscles (especially big toe), creates natural support, increases ground contact area.

Low/zero drop: reduces fulcrum effect, spreads weight evenly across the foot for better base of support.

Lower stack: foot closer to ground, less exaggerated pronation from compressed foam, less abnormal molding of the shoe.

Less artificial support: lets your foot recruit its own muscles & mechanisms. (Pronation is natural shock absorption, don't fully block it.)

Cushion Clarification

When wearing thinner-cushioned shoes on hard, flat surfaces, your body makes adjustments.
Your footsteps become light with a shorter stride & more conscious loading.

Hard surfaces can sometimes be beneficial to a stiff foot, because the firmness of the ground helps mobilize the joints.

In many cases, hard ground is the most stable thing for the unstable foot.

But, we all live in a world that is nearly completely paved. Concrete, asphalt, tile, hardwood, etc.

A little cushion can go a long way. Finding a shoe with just* enough padding without compromising gait mechanics is key

I've personally found my clients dealing with Over-Pronation or PTTD do best in shoes with a 25mm stack height or lower

I put together two lists containing shoes that fit my recommended criteria

- A ‘Transition’ Shoe list

This list contains many shoe options with a little cushion and zero/low drop

And - A Barefoot Shoe list

This list contains a variety of shoes that are zero drop & have minimal to no cushioning

New to thinner cushioned, lower drop shoes?

You should know- there is a very necessary transition process

I also put together a FULL Protocol that includes
- a transition timeline
- corrective exercises to ease the transition

Read the transition protocol here

-Barefoot Will

Currently dealing with a foundational injury? Schedule a Free 30 minute Discovery Call

Check out my website here

Follow me on X here

Follow me on Instagram here

Subscribe to my YouTube here

(contents of this Substack are for educational purposes. Not medical advice.)

This newsletter will keep you informed across multiple categories including, but not limited to:

• New and upcoming releases in the barefoot, minimalist, zero-drop, and low-drop shoe market

• Current sales and discounts across barefoot/minimalist brands

• Updates on in-person and online events for improving foundational health (like the Barefoot Shoe Expo)

• Clear interpretations and highlights of studies and research on foot health, natural movement, and whole-body benefits

The Digest is completely free and reader-supported through voluntary paid subscription, clicks on affiliate links, and simply likes and shares of The Digest. Your support keeps it going and growing.

Let’s jump into this week’s news (as of mid-March 2026).

New and Upcoming Releases in the Barefoot / Minimalist / Zero-Drop Market

Notace Footwear Releases Two New Shoes

The Michi 1 Road Shoe

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And the Koto 1 Court Shoe

Notace Footwear, the emerging natural/minimalist brand founded by industry veteran Cedric Scotto, has expanded its lineup with the simultaneous release of two new models: the Michi 1 (road shoe) and the Koto 1 (court shoe). This launch follows their 2025 debut with the Yama T1 trail runner and marks a rapid push into multi-sport performance while staying true to core principles of natural movement.

I had the privilege of testing the Yama T1 since before its release in 2025 up until now, and I have honestly become quite obsessed. The Notace team has reached out to me about sending me a pair of each of the new shoes for testing, so I will keep you updated on my feedback once they arrive.

The price point for each shoe from Notace is $165. Here is my affiliate link for Noatace. Get 10% off with my code WILL10

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Xero Shoes Releases The XT Max

Xero Shoes has launched the XT Max. This shoe is a dedicated performance trainer engineered for gym work, cross-training, and explosive movements. Xero has labeled this their “most complete gym-focused shoe yet.”

I had the privilege of trialing the XT Max for nearly a month before it’s recent release, and I can honestly say it’s the most comfortable shoe I’ve tried from Xero to date.

I found this shoe to be a great shoe for higher intensity workouts such as Hyrox or Crossfit-style sessions. Here’s my initial review.

And here is my affiliate link for the Xero XT Max.

Aion Releases a New Trainer

Aion Shoes recently launched their Aion Trainers lineup, marking a significant direction change for the brand from their previous slip-on Cloud lineup. Aion is positioning these as “the best looking barefoot trainers” while delivering true barefoot benefits without compromising on aesthetics or everyday versatility. Toe box width is a turn-off for many people when it comes to barefoot shoes. I find this shoe has a really ‘normal-looking’ toe box. Although I don’t feel as if the looks of the toe box directly reflect the feel of the toe box. I still find my toes have an adequate amount of room inside the shoe to do their job.

Aion is a young brand, and I personally feel they are severely underrated. I am excited to watch their growth in the coming years.

The price point for the new Aion Trainer is $150. (I honestly think this is too cheap considering their quality) Here is my affiliate link for Aion. Get 15% off with my code BAREFOOTWILL

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Tolos to Release the Archetype 3

In a recent Instagram post, Tolos announced the upcoming release of the Archetype 3. The Archetype was Tolos’ debut shoe and has since become a massive favorite within the barefoot shoe world. The Archetype has been seen on the feet of many professional athletes across the world.

Although the second generation was a nice upgrade from the first, Evan, the founder did a great job of listening to customer feedback from both iterations and has utilized that feedback to develop the upcoming third.

Fast forward to 1:31 in this video I recorded with the founder, Evan, at last year’s Barefoot Shoe Expo where he explains his thought process behind the Archetype 3’s development.

Tolos took the top spot for my #1 barefoot shoe brand of 2025.

Here is my affiliate link for Tolos Get 10% off with my code BAREFOOTWILL

Thats it for the First Edition of The Barefoot Digest.

Thanks for reading, and remember..

Think Feet First!

Your Friend,

-Barefoot Will

“I’m interested in 1on1 Coaching with Barefoot Will” zoom call

Check out my website here

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That’s why I’ve created and refined this complete catalog of foundational restoration protocols. Practical, evidence-informed routines designed to rebuild strength, mobility, and resilience from the ground up.

The goal here is simple: to make it exceptionally easy for you to find the exact protocol that matches your specific needs, whether you’re dealing with plantar fasciitis, ankle instability, PTTD, bunions or wanting to forge a foundation thats capable of high level performance.

This catalog will continue to grow as I write new protocols!

Some are multi-part series (with clear links to additional parts right in Part 1), so you can follow them step by step without getting lost.

Each photo below is a clickable link.

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• Want specific guidance on how to implement a specific protocol? Schedule a 1 hour consult with me here.

• Currently dealing with a foundational injury? Schedule a Free 30 minute Discovery Call

• Check out my website here

• Follow me on X here

• Follow me on Instagram here

• Subscribe to my YouTube here

Disclaimer
This article and the protocols described are for informational and educational purposes only. They are not medical advice, a diagnosis, or a substitute for professional medical care. These recommendations are based on my experience as a therapy professional and coach, but they are not tailored to your individual health history, conditions, or needs. Please consult your physician, physical therapist, or qualified healthcare provider before starting any new exercise protocol, especially if you have existing injuries, chronic pain, medical conditions, or are recovering from surgery. Stop immediately and seek professional guidance if you experience increased pain, swelling, instability, or any concerning symptoms. Your safety comes first—listen to your body and proceed at your own risk.

This protocol requires a very specific tool: a stability board.

I personally use the Origo Board from Spacer Mobility, as I find the durability of its hard plastic to be substantially better than other options. (Discount code: WILL10)

However, there are some other solid options:

• Fasciitis Fighter — This is my second-favorite choice. The EVA foam composition makes it a bit more comfortable for those with sensitive feet. (Discount code automatically applied at checkout )

• Amazon dupe — You get what you pay for, but this EVA foam option has pretty good ratings and can serve as a budget-friendly alternative.

How to Implement

Because this protocol includes compound movements (lunge and squat variations), it can serve as a full substitute for a traditional leg day. Personally, I use this routine as an additional/accessory training session within my normal training week, while keeping a standard leg day in rotation.

• If your baseline foundational strength and mobility is average or above average, I recommend implementing this 1x per week.

• If your baseline foundational strength and mobility is below average, or if you’re preparing for an event that demands greater foundational versatility, I recommend implementing this 2x per week.

Now for the Exercises

Routine Structure

Warmup:

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