Dr. Jia Li is a physical therapist and the founder of PhysioX. He focuses on aligning the body from the feet up for pain-free and effortless movement. After his mother struggled with chronic back pain without finding relief through traditional rehab, he was determined to find a solution. He discovered that altering how your feet interact with the ground significantly changes your body’s alignment. This approach helped not only his mother but also hundreds of clients worldwide. In 2022, he established PhysioX in Needham, Massachusetts and formed a team of expert clinicians to share this method with more people let down by conventional rehab.

Ever considered how your foot placement could cause knee, hip, back, or even shoulder pain? This explains the rising popularity of orthotics. However, they can stiffen your feet, leading to more issues later on. What if there was a way to naturally change your foot shape, run faster, eliminate pain, and improve your body’s natural alignment permanently without any external aid? Keep reading to discover how just two exercises performed a few minutes a day can transform your running experience. 

The secret lies in understanding your foot’s two shapes: pronation (flat) and supination (arch). Contrary to popular belief, pronation is arguably MORE important than supination! You’re likely thinking, “Wait a minute, this goes against everything I’ve been told!” Yes, you’re right. But once you understand a bit more about how your foot works, then it becomes common sense.  

Your foot arch is like a trampoline. It cannot spring anything up unless it can absorb the weight of the object first. Your foot must flatten BEFORE it arches. 

Enter the first exercise, the “Foot Arch Melt.” This exercise is used to improve your plantar fascia’s flexibility so your arch can properly deform like a high quality trampoline. Use a tennis ball (not lacrosse ball) and let your arch melt on top of it WITHOUT rolling the ball around. Watch this exercise demonstration for specific details. You’ll want to pay attention to reap the most benefit from this! 

Next, let’s unlock your feet with an exercise that starts with proper pronation. You’ll find supinating your foot becomes easier once you’ve mastered pronation. In the same trampoline example, if you throw a heavy object on a trampoline, it will spring back up automatically. The better it absorbs the force, the better it springs back up. Physics is pretty cool, huh? 

One thing you might notice is how your entire body starts to change once you start moving your foot differently. That is because when one joint moves, it causes another joint to move like a domino effect! If you change your foot, you can change your alignment. 

If you’re a runner, from 5ks to marathons, foot care is crucial. Your feet are the only barrier between you and the ground. Let’s make sure that connection is sound! Perform these two exercises daily to make sure your feet stay nimble!

And why not treat yourself to a luxe getaway in Boston after all your hard work helping your feet? Read about the Mandarin Oriental Boston.