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Build Your Arches with this simple move

The 3 Amazing Benefits of Working on your feet

Amazing Benefit 1: Toes to Nose Tone

Foot exercises strengthen and tone the muscles of your feet to support your arches. Strongly supported arches improve your posture all the way to the top of your head. This includes even your cheekbones and your chin-line! You get whole body postural improvement, a longer neck, and better overall muscle tone.

Amazing Benefit 2: Injury prevention & better recovery

The feet activate vital reflexes throughout the body. The lumbrical muscles in your feet are a part of this miracle. When your foot muscles work well, your balance is better, your reflexes react more reliably, and your bone structure stays organized. A better-organized body leads to fewer injuries and faster healing.

Amazing Benefit 3: Prevent, reduce, stop, reverse...

Foot exercises performed on a regular basis give you the ability to prevent, reduce, stop, and sometimes reverse common foot problems such as bunions, hammertoes, fallen arches, neuromas, and plantar fasciitis.

Studies show that lack of information, that leads to neglect, accounts for the fact that 75% of Americans will have varying degrees of foot problems at some time in their lifetime.

5 Shoe Strategies For All Day Comfort, Confidence & Energy

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1. Maintain a good selection for every occasion.

You should have, at least, a few pairs of high-quality shoes that fit well. Wearing one pair of shoes will only make your feet muscles lazy, as well as cause your lower legs and ankles to get “set in their ways.” Ensure you change your footwear throughout the day. This is especially important if you wear an unstable shoe, like heels, fairly often.

2. Don’t shun support.

If you have unusually long days on your feet it is a good idea to give them some extra support. We have seen a lot of clients get plantar fasciitis after a vacation where they go from walking very little to miles a day. Walking is great, but maybe give your feet a couple of days to come up to speed. Support is typically more important for people who have a naturally high or low arch.

3. Don’t rely on support too much.

Relying full time on orthotics or a Dansko type of shoe can make your foot muscles very lazy... As we said above, support is good, but too much support all the time can make your foot muscles atrophic. Overly supported feet will often become inflexible and weak resulting in the loss of their ability to provide the dynamic support that can feel energizing and contribute to great posture.

4. When selecting shoes you should check in with your whole body.

Ask a friend how your posture looks in different pairs of shoes. They might look great but suck all your energy or make you walk funny.

Check-in as you try on a pair of shoes:

  • Does your breathing feel good?
  • Does your posture feel good?
  • Does your posture feel supported?
  • Is it easy to stand up tall?

5. No shoes

For the majority of people, a beach vacation is amazing for your feet. if you are prone to foot problems we would say take it easy the first couple of days. With a little consideration and patience, your feet will come up to speed very very fast.

Myth-busting: 8 Walking Shoe Myths

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Don’t Fall For These Common Myths About Your Walking Shoes. Click here to read

Travel & wet weather shoe tips.

What Shoes Should I Wear, When?

As a twenty year Rolfer®, this is a question that I get a lot.

The answer is of course a bit complicated, because people's feet are different. They are different because of a person’s history, the quality of their joints and connective tissue as well as their activities.

In general, I recommend that most people maintain a quiver of high quality, comfortable, well fitting and occasionally stylish shoes. The stylish ones can be worn in doses because they are good for your soul; no pun intended!Before we go further, we should look at what a foot is and how it functions. Most people refer to the foot as the “foundation” of the body. We see it as something much more alive and dynamic. Even while you are standing still you can watch the muscles in your foot and lower leg working hard to keep the body balanced and upright. In fact, your posture literally hangs off of the soleus muscle in the lower leg much of the time.

Master Classes

Master-classes are two-hour plateau busters that help you reach the next level of integration, tone, strength & confidence!

Master-classes are the heart of your learning and education at Studio One. They provide the opportunity to really slow down and learn a profoundly new way of changing your body through exercise. Every master class is carefully designed to help you get several “ah-ha” moments.


VASIE Movement University is a series of weekend intensive classes that go through the entire VASIE Pilates repertoire. It is created with the goal of sharing the deep knowledge that Studio One instructors & Rolfers® know and have with every client. We believe that the skills you learn and transformations you make here at Studio One Pilates are for life.

- See you in class

Instructor Training

Look good, feel good and learn to help others to do the same. Explore and expand your knowledge of the body and increase your confidence by joining the VASIE Pilates Instructor Training. Because there was so much interest, we added another certification course this year!

Online Membership

Want access to studio one workouts & education wherever you go??

Sign up for studio one pilates online.

  • Results Focused Studio One Workouts
  • Currently: $10/Month. No Contract, Cancel anytime.
  • Unique Studio One Cues, Corrections & Workouts
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Want to know more about your feet? You are smart!

Stronger feet are essential to unlocking beautiful posture. In particular, women’s feet are prone to more injuries due to footwear, frequent ankle sprains, and increased flexibility in their tendons, and ligaments.

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