Yes! With our new “flex programming” option – just send us a message as soon as you purchase the program, and we can change your program to allow you to complete it as slow or fast as you like, instead of the original layout of 3 strength days (Monday/Wednesday/Friday) and one mobility day (Saturday) each week. 

We go over more of these concerns within the program, but simply put, we think most of the reasons why people aren’t getting better is because of the LACK of loading in their rehab program. We will guide you in this program to recognize how much pain is normal and acceptable to get better.

This will mostly depend on the individual to select the one they want or need the most – as they are all different, and all good! The Foot Foundations program requires less equipment than Hip Foundations, so might be a good starter program. The Hip Foundations will progress to more barbell exercises and will require more equipment, so might be good to do second, unless your hips are your primary concern – then start here!

If you have a newly acquired injury or are unsure of whether or not it is appropriate to begin or resume exercise, I strongly suggest being assessed by an appropriate medical professional to prevent anything from worsening. These professionals include (but are not limited to) physiotherapists, chiropractors, physicians or athletic therapists.

A big red flag for any exercise is uncontrolled pain when considering certain injuries. Essentially, we want to get people moving as much as we possibly can, but if your overall pain is not controlled or getting worse with continuation of a given exercise, it might be an indicator that it is not appropriate at that time.

If you try adjusting an exercise, or stop and start again and the pain continues to progress, we would suggest being assessed by a medical professional prior to continuation. This ensures you don’t have a particular injury or condition that could possibly get worse with exercise.

Individual differences make answering this question very difficult, especially with the wide variety of conditions this program has been proven to work for. However, your program includes in-app messaging with us, and we’re happy to provide some additional guidance once you’re done the 8 week program, if you’re not already “fixed”!

The structured program is 8 weeks long, but if you would like to extend your program by a few weeks and repeat some of the earlier progressions, we are happy to help accommodate this.

We created our Foot Foundations program because often we spend many days, weeks, and sometimes months, teaching new clients the “meat and potatoes” of what we think are the foundations of foot mobility, strength, and control at their feet, before we build off of those. We wanted to make the basics more accessible to more people so that we could continue to have an impact at every level.

Yes! We will have 6 things we pre-test, with video demonstrations and explanations on how-to, then we will follow up those tests at the end of the 8 week program to see what has improved!

Yes! Although this program does not involve any in-person or phone aid, we can chat directly to our Foot Foundations clients through the app and answer any questions you might have there. If you need help integrating this around your current programming – just reach out!

Carla Robbins, a certified exercise physiologist, Nicholas Simpson, a certified strength and conditioning coach, and Cassandra Downe, a physiotherapist with a specialty in foot and lower limbs, all collaborated to create this program. We saw a gap in the typical way of managing foot and ankle injuries, and created Foot Foundations.

Everything in the body is connected so when the foot pronates, it pulls the knee and leg inwards. This has effects on the low back and further upstream as well. If you start strengthening from the ground up, some of the knee/hip/low back issues you were having can find relief. We’ve experienced it in a number of clients.

Most people lose foot and ankle strength, mobility, and balance as they age. Further – even in the highest performers – the tendency in training is to completely ignore the foot and ankle – leading to injuries, strains, and pains. The typical way of dealing with these issues is slapping on insoles (which shrink foot muscles). It’s no wonder balance and walking/running injuries are so common. This program has been shown to not only help strengthen the foot and ankle complex, but make mobility, fluidity, and performance increase.

The highest performer and elite athlete we have tried this program on was Alysia Rissling, Bobsledder and Olympian. After repetitive calf strains and achilles issues over the years, we integrated our exercises into her general strength program. For the first time in 10 years she made it through a competitive season with zero discomfort or pain, and ended up breaking all of the North American track and start records!

Yes! This program is a great way to test your foot and ankle abilities, integrate foot and lower limb specific training into your current routine, and learn more about the part of the body we often cast in shoes and forget about.

Yes! Some of them are on our Instagram page or on our Google Reviews.