Your heel can do more than you think.
This week’s short tutorial dives into how the heel acts as a rudder steering movement through the entire leg.
Using a small ball (tennis, massage, or golf ball), you’ll explore the heel’s shape, its connections, and how subtle shifts in heel pressure set in motion everything above it.
Here’s what we cover:
- Rolling the underside of the heel to feel its edges, ledges, and soft-tissue layers.
- Finding pressure on the outside, center, and inside edges of the heel to sense how each affects the shin, thigh, and torso.
- Forward-fold (a.k.a. touch-your-toes) drills that reveal how heel pressure changes which part of the body “moves first.”
You’ll discover that:
- Outside heel pressure sets up a butt-back, squat-like action.
- Center heel pressure organizes a hinge pattern through the torso.
- Inside heel pressure sends the shin forward and drives propulsion.
I’m not going to spoil the rest —pop in and follow along to see what your system discovers: 10-Minute The Heel as a Rudder: Pressure and Play.
Whether you walk, hike, ski, or run, understanding how your heel initiates movement changes everything about how you balance, load, and move confidently and without hesitation.
Props: A small ball (tennis, massage, or golf ball)
Best for: Anyone looking to strengthen and refine movement by starting from the ground up — literally.
It’s about precise awareness.
Because sometimes, the smallest shifts create the biggest freakin’ ah-ha.
Feature Image by PanamaPalle from Pixabay.]