FIX MY BODY
How do I fix my body when everything hurts?
Start with the three leaks, feet first. Most nagging aches trace back to three modern habits: shoes turn the feet out, sitting switches the glutes off, and screens pull the head forward. Fix them in that order, feet forward, stack the pelvis, open the shoulders, because each one stands on the one below. Expect months, not weeks.
By Muhammed Cam, founder · Updated
Where it starts · Shoes
Shoes turned your feet out.
Feet first, because everything above stands on them. This is the first of the three leaks: shoes turn the feet out and the push leaks sideways.
- Working
- Problem: tight or weak
The fix: Feet forward. Point them straight. Wake the arch.
Why does everything hurt at once?
Because it's one body. Muscles are wrapped in a web of connective tissue, fascia, that runs from the feet to the head. Pull on one part and another part feels it. That's why knee pain rarely starts at the knee, and why fixing one ache at a time can feel like whack-a-mole.
The body is brilliant at adapting. That's the catch. Old injuries teach it to lean, and the lean stacks. In my case it was bad shoes, but also early injuries that just kept stacking and stacking until I became glass. If you want the long version, start with back pain, the place most people feel it first.
What are the three leaks?
Three modern habits, three leaks, three fixes:
- Shoes turn the feet out and push the big toe in. The fix: feet forward. See duck feet.
- Sitting switches the glutes off and tips the pelvis forward. The fix: stack the pelvis. See glutes switched off from sitting.
- Screens pull the head forward and round the shoulders. The fix: open the shoulders. See forward head posture.
Why start with the feet?
Because the feet are the foundation. If they turn out, the knees, hips, pelvis and back all organise around that. Stack the pelvis on turned-out feet and it tips back the moment you stop thinking about it.
Fix the base and, in my experience, the pain above often goes quiet without chasing every ache. The knee is the messenger. Don't shoot it.
How long does it take to fix your body?
Longer than anyone wants to hear. For me it took two to three years from finding the method to feeling fixed. I hit plateaus. I got worse before I got better: when I opened up my posture, back muscles that had been bracing for years got angry for a while.
The ache moves as the base changes. Soreness in a new place is often the chain waking up. Sharp joint pain is different: stop and get it checked. The longer you've been out of line, the longer the way back. Stick with it.
A 60-second self-test
Feel it now
- 1Stand barefoot, feet hip-width apart, both pointing straight ahead.
- 2Press the big toe down without curling it, and lift the arch.
- 3Soften the knees and keep each one over the second toe.
- 4Close your eyes and hold it for 30 seconds.
What pulls is tight. Stretch it.
What shakes or can’t hold is weak. Strengthen it.
On this page, notice
- Don't fix anything yet. Just notice: what pulls (tight), what shakes (weak), and is one side different from the other?
- Write it down. That's your map, and it's usually one-sided.
The app · coming soon
Not sure which leak is yours?
The From the Feet Up app is a posture and movement scan for iPhone. Six standing photos, a squat, a lunge, a reach and a short walk, about five minutes. It reads five areas from the feet up and tells you what to fix first. Free for now.
Your photos are sent once for the read, never kept on our servers, and saved only on your phone.
Hear first when it launches.
Common questions
Where should I start if my whole body hurts?
With the feet. Point them straight, press the big toe down and lift the arch, then work up to the pelvis and the shoulders. If pain is severe, sudden or getting worse, see a doctor first.
Can bad posture cause pain all over?
Posture habits can contribute to aches in many places, because the body is connected. Pain has many causes, though, so widespread or unexplained pain should be checked by a doctor.
Is it too late to fix my posture?
In my experience, rarely. The body keeps adapting at any age. Older patterns take longer to change, so expect months and go steadily.
Should I see a physio or fix it myself?
If you have pain that is sharp, severe, from an injury or getting worse, see a professional. For everyday stiffness and aches, a feet-first routine can work alongside professional care.
Why does the pain move when I start fixing things?
As one area changes, others take on new work. Soreness in a new place is often muscles waking up. Sharp or joint pain is a reason to stop and get checked.
Educational, not a diagnosis or treatment plan. Sharp, severe, numb or worsening pain needs a qualified professional.