How to fix your feet, the foundation for everything above.

Stand barefoot and look down. In my experience, the feet that move best share a few signs:

• They point straight ahead, not out.
• The big toe is straight and pressing down, with a clear gap before the second toe.
• The inside edge curves in and up at the middle. You can slide a finger or two under the arch.
• The inner ankle bone sits high, not rolled in toward the floor.
• The inner calf is as full as the outer calf.

Shoes. A narrow toe box pushes the big toe in toward the second toe. A raised heel and a thick, stiff sole do the foot's job for it. Over years the big toe stops pressing, the arch loses its anchor and drops, and the feet turn out to find balance.

That's two problems people search for separately: duck feet and flat feet. In my experience they're usually the same pattern from two angles.

In three layers, in this order:

• Room: a wide toe box, barefoot time at home, and toe spacers if your toes have been squeezed for years.
• Signal: big toe presses, toe spreads and arch lifts, a few minutes every day.
• Load: slow calf raises, single-leg balance, and walking with the feet straight.

The drills themselves, with reps, are in the foot strengthening exercises guide. If you're thinking about changing shoes, read are barefoot shoes worth it first.

Because everything above stands on them. Feet that turn out send the knees, hips and back into the same leaks. Fix the base and, in my experience, the aches above often go quiet without chasing each one.

There's a bonus. Pressing the big toe down is what switches on the inner calf. For years I had slim calves and blamed my genes. Once my big toe started working, they finally started to grow. No promises on size, but the muscle you forgot you had is still there.