by Adam Dwyer, MS, ATC

We tend to think about alignment from the waist up (alignment through our core of the hips, shoulders, and spine), but our foundation is just as critical. Our feet set the tone for everything above them. Misalignment down low can ripple upward into the knees, hips, and even our back. Our feet and toes are designed to move a certain way, but work demands and habits often get in the way. So how do we take a smarter, ground-up approach to alignment – one that starts at the toes and protects the whole chain?

A Complex Foundation

One of the most effective ways to protect foot alignment is also one of the simplest: pivot with intention instead of twisting while lifting. When our foot stays planted and the upper body rotates, we introduce torque into the knees and ankles. Learning to pivot by repositioning the whole foot instead of torquing through it helps maintain alignment across our toes, ankle, and knee. Practicing this movement pattern can prevent strain and reduce the long-term wear that builds up quietly over time.

Prevention Favors The Prepared

Being on our feet all day, whether it’s lifting, climbing, or standing is one thing. Staying aligned while we do it is another.

Incorporating simple foot and toe strengthening exercises, like “toe yoga,” can improve balance, restore foot function, and reinforce the arch that supports everything above it. Pairing the exercises below with ankle mobility drills can help industrial athletes move with more control and less fatigue by the end of the day. These exercises can also be useful for early morning warm-ups before work, and cooldowns.

Big Toe Extension

Standing with bare feet on a flat surface, lift ONLY the big toe off the floor.

Piano Toes

Raise all toes off the floor. Slowly lower each toe down sequentially starting with the pinky toe.

4 Toe Extension

Standing with bare feet on a flat surface, keep the big toe on the floor and lift all other toes up.

Don’t forget, even the strongest feet need a little reinforcement. For long hours on hard surfaces, Work Right uses Superfeet insoles as a proactive way to support natural foot alignment and reduce ground reaction forces. Find your RIGHT fit here, or check with your onsite Injury Prevention Specialist!

Adam Dwyer, MS, ATC || Adam holds a bachelor’s degree in Athletic Training and a master’s degree in Exercise Science with a focus on injury prevention and sports performance. He is currently completing his final year in the Doctor of Physical Therapy program at Neumann University. Adam’s clinical and athletic experience also includes working with collegiate athletes. Outside of work, Adam enjoys working out, cooking and baking, camping, and spending time with family and friends.

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Be sure to check out our other blogs for further injury prevention education and tips for the industrial athlete from Work Right NW!