Podcast Episode 19: The Foot in Walking
Podcast Episode 19: How Does the Foot Work in Walking with Jane Baker, Specialist Foot Physio
In this podcast we welcome back Jane Baker, specialist foot physio.
We discuss what the foot does when you walk and look at a Reece’s foot to put it into practical terms. Following this, Jane talks about the forces the foot has to deal with in running and why hopping is so important to a rehab programme. She also shares the walk / run programme she uses in her own clinical practice! If that isn’t enough, Jane also gives some brilliant useful tips for physio’s and healthcare professionals in how to perform a basic foot and ankle assessment.
This podcast is also really useful for clinicians or health professionals to listen to as it has some great tips. It is also great it you are struggling with foot pain to arm you with more information!
What Our Experts Say
One of the most useful messages from this episode is that walking and running place different demands on the foot and ankle. Before returning to running, rehabilitation should gradually develop the strength, balance and control needed to manage greater impact. Pilates can complement this process by improving lower-limb control and helping the foot work as part of the whole movement chain, before more dynamic exercises such as hopping are introduced when appropriate.
Key Takeaways
- The foot has an active role during every step – Understanding how the foot moves and responds when you walk can help explain why pain, stiffness or weakness may affect your overall movement.
- Running places greater demands on the foot – The foot and ankle must manage more force during running than walking, so rehabilitation should prepare the body for this increased load.
- Hopping is an important stage of rehabilitation – Hopping can help assess whether the foot and ankle are ready to manage the impact, control and repeated loading required for running.
- A walk–run programme provides a gradual return to running – Alternating between walking and running allows the body to build tolerance progressively rather than returning immediately to continuous running.
- A foot-and-ankle assessment should look at movement and function – A basic assessment can help identify restrictions, weaknesses and movement patterns that may be relevant to a person’s symptoms or rehabilitation goals.
Join the newsletter
Good news stories, exercise tips and short classes. One email a month.
FAQs
1. Why does my foot roll inwards when I walk?
A small amount of inward rolling, known as pronation, is a normal part of walking and helps the foot absorb force. It does not automatically require treatment. Assessment may be helpful when the movement is accompanied by pain, weakness or difficulty with activity.
2. Can flat feet affect walking or running?
Flat feet are common and usually do not cause problems. Treatment is generally only needed when they are associated with pain, stiffness, weakness, balance difficulties or repeated foot and ankle problems.
3. Do insoles help with foot pain?
Insoles can sometimes support the foot or move pressure away from a painful area. However, they are not required for every foot problem, and the most suitable type will depend on the cause and location of your symptoms.
4. Why does the ball of my foot hurt when walking?
Pain in the ball of the foot can have several possible causes, including increased pressure, unsuitable footwear, joint irritation or a change in activity. Seek professional advice if the pain is worsening, keeps returning or has not improved after around two weeks of self-management.
5. When should I seek help for foot pain?
Speak to a healthcare professional if the pain is stopping normal activities, getting worse, repeatedly returning or not improving after approximately two weeks. Seek more urgent help if you cannot walk, the foot has changed shape or it is hot, swollen and severely painful.
Feeling Inspired?
If you want to experience the Complete difference and discover the benefits of one-to-one or small group Pilates, book a session at one of our London or Norfolk studios today. Not able to make it to one of our studios? We've got online options to suit you anywhere, anytime.
Our physiotherapist-led Pilates studio in Chelsea, our Angel Pilates studio, our Pilates studio in City, and our Norfolk Pilates studio in East Anglia, offer a highly tailored approach to your Pilates training. Whether your goal is to manage a health condition, rehabilitate from an injury or to improve your strength and fitness, Complete Pilates is the studio for you.
Education is Key
These blogs are designed to give information to everyone, however, it is important to remember that everyone is different! If you have not seen one of our therapists and have any questions about injuries, what you have read or whether this may be useful to you, please just ask. We are more than happy to help anyone and point you in the right direction. Our biggest belief is that education is key. The more you understand about your injury, illness and movement, the more you are likely to improve.
If you are not sure whether this is for you, simply get in touch. We are here to help!
Published 26 Jan 2023 · Updated 4 Aug 2026