Bring the spring back into your step!

When walking, roll through the feet well to avoid tripping and have bounce.

The feet and ankles need to articulate to walk without straining the hips and back.

When stepping forward, the ankle has to flex so you can strike with the heel pad. Stretching the calves is essential to this movement.

Before taking the next step, you roll through the sole of the foot, in slight supination (outside of the foot) first, then in pronation (ball of the foot), pushing off the toes to bring the body forward. The movement requires stable ankles, flexible toes and arches. Refer to ‘my feet are killing me no more’.


  • When stepping forward, strike with the heel pad not the back of the heel.
  • Roll through the foot and push off with your toes to move forward.
  • Don’t lean forward; stay upright and tall.
  • Carry your head on top of your spine and relax your shoulders.
  • Be aware of your surroundings, gaze level with the horizon.
  • Allow your arms to swing, opposite leg and arm. Relax your hands. Swinging the arms rotate the spine slightly and keep it healthy.
  • Avoid wearing high heels. If you do, stretch your calves often.
  • Avoid walking with your hands in your pockets as it promotes slouching.