Look after your curves!

On our last newsletter, I promised a breakdown of all our extra Pilates small equipment we recently purchased for our  NEW bigger and better reformer studio to give you, our clients a better understanding of Pilates away from the group settings and explain ‘Why some 1:1 training is important to all’.

I wanted to kick off our August blog, revisiting the FOOT! To recap our – Instant improvements to your Balance, Gait & Posture! blog from last year but with a detailed explanation on why this affects you!

The foot is a complex structure of 26 bones, 33 joints, and is layered with an intertwining web of more than 120 muscles, ligaments and nerves. Our ability to stand, walk, run, and exercise is greatly reliant to the alignment and function of our feet. When our feet are in “alignment”, there is no excessive strain to the bones, ligaments, tendons, and muscles, as well as the neurovascular structures

Did you know there is a link between misaligned foot & back pain?

Are you prone to buying shoes for style or comfort?

Did you know we can correct foot alignment and strengthen foot muscles through Pilates?

Ever heard the expression “flat” foot?

Flat foot/fallen arches is s a common problem affecting most adults. The foot being misaligned might not be the same for both feet. As you can imagine this would have a direct result in compensation for supporting muscles. This is caused due to the displaced hindfoot bones forcing a lowering of the natural arch of the foot. Not all fallen feet are the same. There are 3 types.

  • Flexible ‘Flat’ foot
  • Semi-flexible flat foot
  • Rigid flat foot

Facts about Flexible ‘Flat’ feet

  1. There is an arch with no pressure on the foot.
  2. When standing there is a loss of the height of the arch
  3. The foot can be put back into its “normal” position when standing.

Facts about Semi-Flexible ‘Flat’ feet

  1. There isn’t much of an arch with or without pressure on the foot.
  2. The foot flattens out more during standing
  3. Cannot be put fully back into its “normal” position.

Facts about Rigid ‘Flat’ feet

  1. The foot has no arch on or off the ground.
  2. Cannot be manually forced back into it’s normal position on or off the ground.

My Flat Feet don’t cause me any problems!

If you recognise your feet to be ‘flat’ from descriptions above, do not ignore it! it also means, don’t wait for signs of pain before addressing it. With the average person talking 7000 – 1000 steps, with an ageing population guaranteed to pass the age of 50, you do the math! I have lost count of how many are puzzled why there body feels like its falling apart past 50, clearly never thinking of addressing the feet prior. Just like the body, foot muscles must be exercised to ensure longevity. Especially those who do cardio/impact workouts, you are considered a Physio’s best friend!

Misalignment can be caused due to other obscure or unknown causes, Ligament Laxity, hereditary or Trauma.

The Science

The talus (ankle bone) is displaced from its normal position on the hindfoot or tarsal bones. It falls off its normal alignment with the hind foot bones.

The talus turns inward and the foot turns outward.


No two feet are the same. No two clients present the same flat foot condition in the same way. In my experience, most want a quick fix/solution! especially during summer, we assume that wearing flip flop’s and flat pumps is ‘comfortable’ for our feet, which is not correct. Invest in lightweight, good quality shoes that support the arch of your foot. Ideally covering and protecting the toes and heal, ensuring the foot doesn’t overwork.

As a temporary measure,  non-surgical methods such as raising the heels, wearing orthopaedic insoles, adding sports tape could offer a sense of relief but there are consequences to ‘QUICK’ solutions!

  • What about when your not wearing shoes?
  • This does not really “fix” the problem.
  • There is still an internal deformity of excessive ankle bone motion.
  • Increased pressure from misalignment can lead to other

Pilates Foot/Toe corrector

As soon as we opened our Reformer studio, we were equipt with the original Pilates Foot and Toe corrector equipment. Any good studio should have one as we have learnt from Joseph Pilates himself that we have to work from the foot upwards to restore full body alignment. Just like no house will stand for long without a good foundation, ask yourself are you needing to do more for your feet.

Hope Pilates specialises in Pilates for common orthopaedic conditions and injuries. Pilates is a full-body system of exercise and for those suffering from knee, hip and back pain, corrections to the feet can be beneficial and super effective. 

Misuse or underused muscles due to foot misalignment will be highlighted to you very clearly during your 1:1 teaching. When you then go on to a class in a group setting thereafter, you will have the ability to incorporate such an important aspect of your Pilates learning into your regular practice.


Refuse to just live with your misaligned feet!

Unfortunately for the average person its mostly tempting to save costs and avoid a 1:1 sessions, which can be understandable. Our studio luckily does have a semi-personal training option and generally classes are of a small group however, as a Pilates advocate I can not emphasis enough the need to understand we are all uniquely structured and owe it to ourselves not just to do but the to do the best for our body!

Otherwise, its as if we are working without a solid foundation. The arch collapsing is like driving over a broken bridge! There is no point of doing a group class without having a grounded understanding of our personal alignment. You will not do yourself any favours by taking a shortcut. As much as I am hands on with correction, it is impossible to assist all in a group setting. Once equipped with 1:1 knowledge, you can perfect your practise and ensure, you practise working on alignment correction.

FREE Foot/ Toe Corrector Workshop

 Saturday 12th Aug 11:45am (1hr)

The Hope Centre


Ready for your 1:1 or know someone who can benefit from this article? 

Click HERE book in for your session TODAY or for a FREE 20mins consultation and unlock the full potential Hope Pilates has to offer you!

We 100% Guarantee the effectiveness of these traditional Pilates gadgets.

 Show your feet some love TODAY!

Join us next Monday for an edition focusing on Piriformis syndrome- Probably the most painful stretch for majority of members I have taught. Often getting confused with the gluteus! Not one to be missed.

Yours in fitness,

Mehret Hope