Dr. Keenan O'Young is a chiropractor at Totum who specializes in foot function and injury prevention. He breaks down why most people have weak, deconditioned feet, how poor foot function creates injuries up the kinetic chain, and the key exercises that build strength, mobility, and control in your feet.Keenan explains why the big toe is the most important joint in your foot, how to test if you can isolate your toes independently (most people can't), what the "short foot" exercise does for your arch, and why walking barefoot can be a training stimulus if you've been wearing padded shoes your whole life. He covers how bunions develop and how function can be restored through dedicated training, why flat feet alone aren't the problem (it's about strength and mobility), when to use orthotics vs. when to strengthen, and how limited ankle dorsiflexion causes plantar fasciitis and Achilles issues. This episode reveals the foot-ankle connection, why vacation injuries happen, and how to build the foundation that prevents knee pain, hip pain, and the shuffling gait that happens when foot strength disappears with age.

00:00 - Intro

01:52 - Why Foot Function Isn't Talked About Enough

03:28 - Foot as First Link in the Kinetic Chain

04:13 - Foot Strength & Speed in High-Performance Athletes

05:01 - The 4 Key Foot Function Tests

08:11 - Short Foot Exercise: Doming Your Arch

10:31 - Walking Barefoot as a Training Stimulus

13:04 - The Vibram Shoe Disaster (Don't Do This)

15:24 - Keenan's Bunion Story & Recovery Timeline

18:07 - Born to Run & What Feet Are Capable Of

20:30 - Big Toe Extension: Why It Matters & How to Train It

22:41 - The Ankle Break That Changed Tim's Foot Function

25:19 - Most Common Foot Issues: Plantar Fasciitis & Achilles

28:03 - Favorite Foot Exercises for Injury Prevention

32:36 - Orthotics, Inserts & Footwear: When to Use Them