why your feet hurt (and what that means for the rest of your body)
- Heather Newman
- Aug 19
- 3 min read
why your feet hurt (and what that means for the rest of your body)
let’s talk about the second half of life — the season where aches and pains in our glutes, knees, feet, and even shoulders start to show up like uninvited guests. here’s the thing: your body isn’t a collection of random parts. it’s a linked chain, and when one link is weak or misaligned, the others start screaming for attention.
clickable links are in this blog post in pink
first things first: always seek professional medical advice.
i’m here to educate, entertain, and share what i’ve learned within my lane of strength, longevity, mobility, flexibility, fitness, and nutrition.
the truth about your feet
if your feet hurt, it’s not just about your feet. this is your foundation. every step, every workout, every barre plié — it all starts there. when your base is unstable, everything up the chain (knees, hips, back, even shoulders) can feel it.
and yes, i’ll say it: the shoes you wear matter the most. i joke about my “ugly shoes,” but trust me — they’re saving me. if you know me, you know i’d go barefoot all the time if i could.
vibrams are my ride-or-die (ugly? yes. effective? absolutely).
i look around and see so many friends with toes lapped over one another, bunions forming, arches collapsing. meanwhile, i’m over here babying my own two broken right toes (yes, twice!) just to keep them functional. because my feet are too important to ignore — especially when i’m training students at the barre every single day.
👉 want to know what shoes actually support you for walking and longevity?
i post my vetted picks on ltk.
spoiler: they may not be the ones you think.
when back pain isn’t about your back
did you know lower back pain often isn’t about your back at all?
for many women, it comes from being quad dominant (hello, too much sitting) and not activating the glutes enough. weak glutes mean your lower back takes the hit.
✅ research shows that glute strength plays a major role in stabilizing your pelvis and protecting your spine. neglect your glutes, and your back pays for it.
here are 2 simple exercises you can do bedside every morning if you’re serious about building stronger glutes (and a stronger back):
glute bridge (hold for 20–30 seconds, 3x)
clamshells (15 reps per side, 2–3 rounds)
simple. quick. effective.
the
chain reaction
in class, i see it all the time: women come in with shoulder issues, calf pain, or knee problems. what do they all have in common? the chain reaction that starts at the feet.
weak arches → knees cave in → hips tilt → back pain
tight calves → limit ankle mobility → force compensations up the chain
poor footwear → cramped toes, balance issues, long-term instability
and let’s not forget shoulders: posture starts from the ground up. when your base is off, the whole structure compensates.
why barefoot matters
there’s something primal about going barefoot. your feet reconnect with the ground, strengthen naturally, and improve balance and mobility. it’s not about ditching shoes completely — but it is about choosing the right ones and giving your feet freedom when you can.
stronger arches
better posture
improved balance + coordination
less joint stress up the chain
the bottom line
your feet are not just feet. they are your foundation, your anchors, and your power source. take care of them —
with the right shoes, barefoot training, and daily glute work — and you’ll notice the difference everywhere else.
structure isn’t just about workouts. it’s about how you treat the chain that keeps you moving.
ready to take the next step?
if you’re craving more structure for your fitness + longevity, join me inside tone — my monthly issue designed to keep you consistent without burnout.
pair it with the supplements i personally use to support energy, recovery, and overall health (yes, the same ones i call my “rx”).
you can find it all in one place here → www.glitteru.com/theedit
🖤 heather
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