Tendonitis vs. Stress Fractures of the Foot: Key Differences, Causes & Treatments 🦶

By Dr. Courtney Conley (DC, BS in Kinesiology & Human Biology)

The difference between Tendonitis and Stress Fractures

Tendonitis and stress fractures are common foot injuries that can cause pain, limit mobility, and affect daily activities. Understanding their differences is crucial for accurate diagnosis and effective treatment.

In this guide, we’ll break down what each condition is, why it matters, and how to manage and prevent them - so you can keep moving without pain.

Tendonitis: Causes, Symptoms, and Treatment

What is Tendonitis
Tendonitis is inflammation or irritation of a tendon (the cord connecting muscle to bone). In the foot, this can cause pain, swelling, and stiffness especially during movement.

Common Tendonitis Causes

Common Tendonitis Symptoms

Diagnosis of Tendonitis
A clinician will review your history, examine the foot, and may order imaging (ultrasound or MRI) to assess the tendon. Something to keep in mind is that tendon structure is not the end all be all.  We shouldn't chase what we see on the imaging for rehabilitation purposes.  There are many times that the imaging will not improve even if the symptoms have decreased.  

Tendon structure tends to carry more clout in the elite athlete more so than the everyday person as changes in the tendon in the beginning of the season can be a good predictor of injury during the season. 

Treatment for Tendonitis

💡 For guided recovery, our Fit Feet Program offers a 12-week, clinician-designed plan to improve strength, mobility, and resilience in your feet and lower legs.

Stress Fractures: Causes, Symptoms, and Treatment

What are Stress Fractures?
 Stress fractures are tiny cracks in the bone, usually caused by repetitive impact over time - not a single traumatic event. Common sites include the metatarsals and heel.

How Stress Fractures Occur

Symptoms of a Stress Fracture

Diagnosis of a Stress Fracture
X-rays may miss early fractures - MRI or bone scans are often needed for confirmation.

Treatment for Stress Fractures

👣 Want to reduce the risk of stress fractures long-term? Our Sole Switch Course teaches you how to transition to healthier footwear safely while building foot strength.

Prevention Tips for Tendonitis and Stress Fractures

When to Seek for Tendonitis and Stress Fractures

If foot pain persists, worsens, or limits daily activities, it’s best to get a professional evaluation. Early intervention prevents small problems from becoming chronic injuries.

Bottom Line

Both tendonitis and stress fractures require timely attention and a tailored recovery plan. Tendonitis affects the tendons; stress fractures involve the bone, but both can keep you sidelined without proper care.

By understanding the differences, recognizing early symptoms, and using targeted prevention strategies, you can protect your feet and stay active for the long run.

Sprained vs Broken Ankle Symptoms: Understanding the Distinction

Have you ever had a misstep or a fall that left your ankle hurting? It's common, and sometimes it’s hard to tell if it’s just a sprain—where ligaments stretch—or a more serious broken ankle. Understanding the difference is crucial because treatment and recovery differ.

Your ankles keep you steady and mobile, so any injury to them can be worrisome. A sprain might hurt, but a break can be even more painful and may require different care. This guide will help you recognize symptoms, understand causes, and take the right steps toward recovery.

Understanding Broken Ankles

A broken ankle (ankle fracture) occurs when one or more bones in the ankle joint break. This can involve the tibia, fibula, or both. Fractures range from small cracks to complex breaks that displace bones. Causes include falls, sports impacts, or accidents.

Symptoms of a broken ankle include:

Types of fractures:

⚠️ Always seek medical evaluation after an ankle sprain — an avulsion fracture can be missed without proper imaging.

Understanding Sprained Ankles

A sprained ankle involves ligaments that stabilize the joint. Ligaments can stretch or tear during sudden twisting, rolling, or uneven landings.

Symptoms of a sprained ankle include:

Key distinction:

‼️Sprains often occur during sudden changes in direction, pivoting, or landing awkwardly from a jump. Sports, uneven surfaces, or missteps are common causes.

Prevention & Self-Care

Preventing ankle injuries helps maintain foot health. Tips include:

✅ Wear appropriate footwear — consult a clinician or podiatrist for shoes that support your needs. You can explore recommended footwear here.

✅ Warm up and stretch — prepare muscles and ligaments before activity.

✅ Strengthen your ankles — targeted exercises help protect ligaments and bones. Tools like our Foot Health Kit and Fit Feet Program can help.

✅ Follow medical recommendations — if immobilization or therapy is prescribed, adhere to it for optimal recovery.

‼️Self-care and preventive measures support healing and minimize the risk of future injuries.

Accurate Diagnosis is Key

Some symptoms overlap between sprains and fractures (swelling, bruising), so self-diagnosis can be tricky. Professional evaluation ensures the right treatment.

‼️ Accurate diagnosis prevents improper care, delays in healing, and further damage.

Conclusion

Sprains involve ligaments, while broken ankles involve fractures. While some symptoms overlap, distinct signs like deformity and inability to bear weight signal a broken ankle. Professional evaluation is essential for proper treatment, faster recovery, and long-term ankle health.

‼️ Empower yourself with knowledge and consult professionals for accurate care. Your foot health is an investment — accurate diagnosis is the first step toward recovery.

FAQs

What is the main difference between a sprain and a break?

How can I tell the difference?

What are typical sprain symptoms?

What are typical break symptoms?

Can symptoms overlap?

Preventive measures?
 ✅ Proper footwear (recommended footwear)
✅ Warm-ups and stretching
✅ Ankle strengthening exercises (Foot Health Kit / Fit Feet Program)

When to seek professional care?

For educational purposes only. Consult a healthcare professional for an accurate diagnosis and personalized treatment plan.

Achilles Tendinopathy: Working Towards Healthy Tendons

Achilles tendonitis can be painful and limit mobility. By taking care of your feet, gradually increasing activity, strengthening your calves, and scheduling rest days, you can protect your Achilles tendon and enjoy pain-free movement.

Understanding Achilles Tendonitis

The Achilles tendon connects your calf muscles to your heel. When inflamed, it can cause:

Risk factors include overuse, improper footwear, sudden activity changes, age, obesity, diabetes, and gender. Catching symptoms early makes prevention and recovery much easier.

Tips to Prevent Achilles Tendonitis

✅ Stretch before and after activity — focus on calves and Achilles tendon.

✅ Gradually increase intensity & duration — avoid sudden jumps in exercise. 🔥 Tools like our Foot Health Kit and the Fit Feet Program can help you strengthen and support your feet at home while increasing activity safely.

✅ Strengthen your calf muscles — exercises like calf raises help support the tendon.

✅ Avoid sudden changes in activity — ease into new sports or routines.

Following these steps can significantly reduce your risk of Achilles tendonitis and keep your feet and ankles pain-free.

Treatment

If symptoms appear, seek medical attention — in-person or virtually. Treatment usually includes a combination of exercise, passive care, and, in severe cases, surgery.

Key approaches include:

✅ Controlled movement & load progression — isometrics → isotonics → plyometrics.

✅ Passive care — dry needling, or taping, combined with rehab.  The research here is debatable, however, if there are positive reports from our patients with passive care, then we do recommend these treatments. 

✅ Surgery — only in severe cases.

Tip: Returning to activity too soon can increase the risk of reinjury. Once healed, programs like our Fit Feet Program and tools like the Foot Health Kit help maintain strong, functional feet for long-term health 🔥.

Conclusion

Achilles tendonitis can be painful and limiting.Protect your tendon by:
✅ Stretching before/after activity
✅ Gradually increasing exercise
✅ Strengthening calves
✅ Avoiding sudden changes
✅ Scheduling rest days

Listen to your body, take care of your feet, and stay active for healthy, pain-free ankles.

FAQs

What is it? Inflammation of the Achilles tendon causing pain, swelling, and stiffness.

Causes? Overuse, sudden activity, improper footwear, age, obesity, diabetes, gender.

Prevention? ✅ See tips above — plus tools like our Foot Health Kit and recommended footwear can support prevention.

Treatment? Exercise rehab, passive care, or surgery if severe.

Cure? Most recover fully with proper care; untreated tendonitis can lead to chronic pain.

For educational purposes only. Consult a healthcare professional for personalized advice.

Pinky Toe Pain: What It Means and How to Find Lasting Relief

Why Pinky Toe Pain Matters:  (and it’s not simply there to break on furniture) 
The pinky toe might seem small and unimportant, but when it hurts, it can throw off your balance and make walking uncomfortable. Pinky toe pain can affect your entire foot’s function and sometimes signals other underlying issues like bunions or plantar fasciitis. At Gait Happens, we believe understanding your foot pain is the first step toward moving better and feeling stronger.

Common Causes of Pinky Toe Pain
Pain on the outside edge of your foot often points to a tailor’s bunion (bunionette) — a bony bump near the pinky toe caused by pressure and misalignment. But pinky toe pain can also come from:
✅ Tight or ill-fitting shoes squeezing your toes
✅ Toe deformities or nerve irritation (Baxter's neuropathy)
✅ Muscle imbalances or overuse

Left unchecked, this pain can lead to bigger problems in your foot mechanics and gait. Check out Combating Bunions, our 4-module mini-course designed specifically to target pain and discomfort caused by bunions AND tailor's bunions.

Foot Exercises That Can Help
The right foot exercises can reduce pinky toe pain by strengthening the muscles that support toe alignment and foot stability. Try these simple moves:
1️⃣ Toe spreads: Actively spread your toes apart to strengthen small foot muscles.  We recommend lifting all of your toes first, trying to spread them and reach them forward.
2️⃣ Calf stretches and plantar fascia mobility: Help reduce tension that affects the whole foot.  Using a ball on the bottom of the foot for several minutes each day can be a surprisingly effective exercise for mobilizing the foot.

3️⃣Forefoot mobility: Interlace the fingers and toes and make a circular motion in each direction several times. 

Consistent practice supports better balance, less pain, and improved foot function.

Non-Surgical Ways to Manage Pain
 Before considering surgery, many find relief through conservative treatments such as:
✅ Toe spacers or padding to ease pressure on the pinky toe
✅ Manual therapy or taping to improve mechanics and reduce discomfort

The correct footwear is so important and can easily resolve many of the symptoms associated with pinky toe pain.  Wide toe box shoes, NOT SIMPLY WIDE SHOES, will accommodate for the widest part of your foot anatomy: your toes

These approaches help correct alignment and reduce pain without invasive procedures.

How Pinky Toe Pain Connects to Other Foot Conditions
Pain on the pinky toe often doesn’t happen in isolation. Tailor’s bunions can change how you walk and shift stress to other areas, increasing the risk of plantar fasciitis (heel pain) or general foot fatigue. Addressing pinky toe pain helps maintain overall foot health and prevents chronic discomfort.

When to See a Specialist
If your pinky toe pain:
✅ Gets worse despite self-care
✅ Limits your ability to walk or wear shoes comfortably
✅ Is accompanied by swelling, numbness, or persistent discomfort
It’s time to get a professional evaluation.

Our expert clinicians offer virtual consultations that assess your foot mechanics and recommend personalized treatment plans - helping you avoid surgery and keep moving comfortably.

Take Care of Your Feet, From Pinky to Heel
 Your feet are the foundation of your movement. Paying attention to pain in your pinky toe and acting early with exercises and non-surgical treatments can prevent bigger problems down the line. Start small, stay consistent, and support your feet every step of the way.

➡️ Want to learn more about foot exercises and healthy footwear? Check out our Foot Health Kit and Sole Switch course to support your journey to pain-free movement.

Bunions: Why They Form & What You Can Do About Them

What Exactly Is a Bunion?

A bunion (also known as hallux valgus) is a bony bump that forms on the side of your big toe joint. Contrary to what many believe, a bunion is not additional bone, but rather a misalignment of existing bone. 

When the big toe starts drifting inward toward the other toes, the metatarsal bone behind it shifts outward, creating that visible bump. Over time, this misalignment can lead to pain, swelling, stiffness, and difficulty finding comfortable shoes.

Why Do Bunions Happen?

Bunions aren’t just “genetic” or caused by tight shoes alone. While footwear can certainly play a role, there are many contributing factors to bunion formation: 

 ✅ Weak foot and toe muscles.
✅ Limited big toe mobility.
✅ Poor gait mechanics, like overpronation or excessive toe-off pressure.
✅ Long-term use of narrow or rigid shoes.

Hypermobility can also be a contributing factor to bunion formation: 

In people with hypermobile joints, especially in the first metatarsal joint (the joint at the base of the big toe), there may be excessive movement or instability.

Your body is great at adapting — but sometimes those adaptations create problems over time.

Early Signs to Watch For

Before a bunion becomes painful or visibly prominent, you might notice:

Catching these signs early can help you prevent progression.

How to Address Bunions Without Surgery

Surgery isn’t the only option, in fact, it should be the last option  In many cases, improving foot strength and function can slow or even stop bunion progression and help reduce pain.

Here’s where to start:

1️⃣ Strengthen Your Feet & Toes — Exercises that target the small muscles of your feet can help improve alignment and stability.

2️⃣ Restore Big Toe Mobility — Gentle mobilizations can help maintain or regain a healthy range of motion.

3️⃣ Check Your Footwear — Shoes with a wide toe box and minimal structure allow your toes to spread and move naturally.

4️⃣ Encourage Better Alignment & Movement – Toe spacers can help retrain your toes to splay and align properly — something many feet lose after years in narrow shoes. They can help support better balance, shock absorption, and muscle engagement of the foot’s intrinsic stabilizers. Our Gait Happens Toe Spacers are designed to be worn on the go in proper footwear and are customizable for a personalized fit.

Need Help? Our Combating Bunions Course

If you’re not sure where to start, our Combating Bunions online course walks you step-by-step through strengthening, mobility, and gait strategies designed specifically for bunions.

You’ll learn:

✔ The root causes of bunions beyond just “bad shoes.”
✔ Exercises to strengthen your toes and restore alignment.
✔ How to safely transition to footwear that supports your feet — not fights them.
✔ Strategies to improve overall foot function and keep you active.

➡️ Learn more about Combating Bunions here.

Final Thoughts

A bunion is more than just a bump — it’s your body telling you something about your foot mechanics. The earlier you address it, the better your chances of staying pain-free and avoiding surgery down the line.

Don’t wait for things to get worse. Start taking steps today to support your feet and move with confidence for years to come.

Move Well to Age Well: Why Longevity Starts from the Ground Up

What Does Longevity Really Mean?

When we think about longevity, we often picture living longer. But it’s not just about the number of years in your life — it’s about the quality of those years.

Longevity means being able to walk with your grandkids, garden without pain, travel without hesitation, and keep doing the activities you love. At Gait Happens, we believe healthy, pain-free movement is one of the most powerful keys to a long, fulfilling life.

How Your Feet & Gait Impact Longevity

Most people don’t realize just how much our feet set the foundation for healthy aging.

If your feet aren’t moving well, your whole body starts to compensate. Over time, this can lead to knee, hip, or back pain — and even increase your risk of falls.

Falls are one of the biggest threats to independence as we age. Improving foot strength, balance, and gait mechanics can play a huge role in preventing them and supporting long-term mobility.

Signs Your Foundation Needs Attention

If you notice any of these, your movement foundation might need a tune-up:

✅ Trouble balancing on one foot or feeling unsteady.
✅ Foot or toe pain that makes you avoid certain activities.
✅ Difficulty standing up from a chair without using your hands.
✅ Shorter, shuffling steps or feeling like you can’t “push off” when walking.
✅ Worn-out or uneven shoes, showing imbalances in your gait.

These may seem like small issues, but they can snowball into bigger problems over time.

How to Support Healthy Movement for the Long Run

You don’t need to accept pain or loss of mobility as a normal part of aging. Here’s how to build a strong foundation:

1️⃣ Strengthen Your Feet — Simple exercises like toe spreads, toe raises, and balance drills help build strong, responsive feet.

2️⃣ Improve Your Balance — Practice standing on one foot or walking heel-to-toe along a straight line. Small daily practices can make a big difference.

3️⃣ Check Your Shoes —  Transitioning to more natural footwear may improve foot function (but it needs to be done gradually).

4️⃣ Keep Moving — Regular walking, gentle strength training, and stretching all help maintain joint health and muscle strength.

5️⃣ Get a Gait Assessment with our expert clinicians — Personalized movement evaluations can uncover hidden compensations or weak links in your system and provide a clear plan to address them.

When to Get Extra Help

If you’re experiencing pain, feeling unsteady, or worried about losing mobility, it’s worth seeking a professional assessment. Addressing these issues early can help you stay active and independent for years to come.

➡️ Our Gait Happens clinicians offer virtual consultations that analyze your movement and provide personalized plans, so you can support your body from the ground up — no matter where you live.

➡️ Health professionals can also learn to help older clients move better and age stronger with our Gait Foundations Certification Course.

Final Thoughts

Longevity isn’t just about adding years to your life — it’s about adding life to your years.

By paying attention to your feet, gait, and overall movement health, you can protect your independence, avoid injuries, and keep doing what you love.

Start small, stay consistent, and remember: the best time to invest in your future mobility is today.

Struggling with Complex Lower Body Cases? Start with the Foot

As clinicians and movement professionals, we’ve all been there.

A patient walks through your door with knee or hip pain that just won’t go away. They’ve tried orthotics, rest, strengthening, even injections - yet something still feels off. You watch them move and know something’s contributing to their discomfort... but you can’t quite pinpoint what.

That’s where a strong foundation in lower extremity biomechanics makes all the difference.

The Foot: Often Overlooked, Always A Priority 

Most of us didn’t get enough training on the foot and ankle in school. And yet, this region plays a critical role in the function of the entire kinetic chain. If we’re not assessing the foot - or we’re only looking at it in isolation - we risk missing the root cause of what’s showing up further up the chain.

Think of it this way:

 🔹 Foot instability can lead to knee overloading
🔹 Limited ankle mobility can alter hip mechanics
🔹 Aberrant walking patterns can contribute to chronic low back pain

Without the tools to assess and understand these connections, we end up chasing symptoms instead of addressing the source.

What If You Had a Clear Starting Point?

Gait Foundations: Managing Common Presentations of the Foot is our go-to course for helping clinicians and movement professionals do exactly that: build the skills, knowledge, and confidence to work with complex lower extremity cases - starting at the foundation.

It’s packed with tools you can use right away in practice, including:

 ✅ Specific assessments & treatment strategies
 ✅ Detailed breakdowns of six common foot presentations
 ✅ Real-world application to patient care
 ✅ A deeper understanding of foot mechanics in context of the whole body

This course is ideal for:

Why This Course Stands Out

At Gait Happens, we don’t teach cookie-cutter protocols. Instead, we teach you how to think critically and connect the dots from the ground up.

Whether you're treating a flat, rigid foot or a hypermobile one (remember: neither is "bad"), this course helps you understand why those patterns matter and how they influence the rest of the body.

One participant put it best: “This has been a really important missing piece of the puzzle… I already knew feet were important, but this pulled it all together for me.” – Course Graduate

Final Thoughts

If you’re ready to stop guessing and start confidently addressing lower extremity pain at its source, this course is the perfect place to begin.

Let’s stop chasing symptoms - and start creating real, lasting change for our patients.

Ready to upgrade your skillset?

➡️ Get Immediate Access to Gait Foundations – $250 with lifetime access
Start using these tools with patients tomorrow.

Gait Happens offers this course for educational purposes only. Always consult appropriate medical guidelines and scope of practice when applying new techniques in clinical settings.

How Your Walking Pattern Affects Your Lower Back

When it comes to chronic lower back pain, most people focus on posture, core strength, or even mattress quality. But what if the way you walk is playing a bigger role than you think?

At Gait Happens, we specialize in helping people understand how their unique walking patterns can affect the entire body - from the feet all the way up to the lower back. Spoiler alert: it's all connected.

Let’s explore why your gait matters, and how improving the way you move can lead to lasting back relief.

What Is a Gait Pattern?

Your gait pattern is the way your body moves when you walk. It includes the timing, rhythm, and coordination of your steps - as well as how your feet, ankles, knees, hips, and pelvis all work together.

Everyone has a unique gait pattern based on their structure, history of injury, and daily habits. Things like long hours at a desk, past ankle sprains, or even the type of shoes you wear can subtly shift how you move over time. And those small shifts can have a big impact.

How Walking Affects Your Lower Back

Your feet are your foundation. When that foundation isn’t functioning well - whether it’s due to stiffness, weakness, or compensation patterns - the rest of your body has to adapt.

The lower back often picks up the slack when:

 ✅ There’s limited mobility in the foot or ankle
✅ One side of the pelvis rotates more than the other during walking
✅ The core isn’t effectively stabilizing during movement
✅ The stride pattern is uneven or imbalanced

Over time, these compensations can lead to overuse, fatigue, and pain in the lower back.

And here’s something we won’t say: having flat feet or high arches is not automatically a problem. It’s how your body moves with those structures that matters most.

What We Look For in a Gait Assessment

During a gait assessment, our clinicians observe how your body moves through each phase of walking. We look at:

 🔹 Foot and ankle mechanics
🔹 Knee and hip alignment
🔹 Pelvis and core stability
🔹 Step length and symmetry
🔹 Movement compensations and inefficiencies

Even subtle patterns like toe gripping, heel whipping, or limited hip extension can offer big clues about why your back might be hurting.

What to Expect from a Gait Happens Virtual Consult

You don’t need to be in pain to benefit from a gait analysis. Many clients come to us simply wanting to move better and feel stronger. But if your lower back has been giving you trouble, this can be a great place to start.

Here’s what our 1:1 virtual consultations include:

 🟢 Detailed Intake - You’ll share your story, goals, symptoms, and past injuries.
🟢 Movement Review – We’ll analyze photos and videos you send in, plus observe you in real-time during our call.
🟢 Footwear Check - We assess your current shoes and make recommendations to support your unique structure and goals.
🟢 Personalized Plan - You’ll receive tailored exercises and mobility strategies based on your specific gait pattern.
🟢 Ongoing Support - With progress check-ins and access to our expert video library, you’re never left guessing.

Why This Approach Works

At Gait Happens, we take a whole-body view of movement. We don’t just look at where the pain is - we look at where it’s coming from.

Our virtual consultations make expert care more accessible, helping you uncover the root cause of discomfort and build a strong foundation for pain-free movement.

Final Thoughts

If you’ve been chasing back pain solutions with little success, your feet and walking pattern might be the missing piece. Understanding your gait can unlock new paths to relief and long-term movement confidence.

Pain doesn’t have to be your normal. Let’s take the first step - together.

Gait Happens offers this program/consultation for educational purposes only. The information shared by Gait Happens should not be used for diagnosis, nor should it be considered a replacement for consultation with a health care professional. Gait Happens strongly recommends working with a health care professional for further evaluation and appropriate follow up. If you have questions or concerns about your health, please contact your health care provider. Gait Happens is not responsible for inappropriate interpretation and application of the knowledge, principles, and exercises provided in this program. Further, Gait Happens is not responsible for injury caused or related to the use of the material in this program to the user, the user’s clients, or any other affiliated party. Gait Happens disclaims any liabilities or loss in connection with the exercises and advice in this program. While Gait Happens has endeavored to make sure the information contained in this consult/program is accurate, Gait Happens cannot guarantee the accuracy of such information, and it is provided without warranty or guarantee of any kind.

The consultation package is valid for 6 months from the date of purchase. 

Virtual Consultations: What Are They & Why They Work

What Is a Virtual Consultation?

A virtual consultation is a personalized, one-on-one session with a Gait Happens clinician - conducted entirely online. Just like an in-person visit, you'll receive a detailed assessment, expert feedback, and a customized plan tailored to your unique needs. The only difference? You don't have to leave your house.​

Whether you're dealing with chronic pain, struggling to find answers, or looking to optimize your movement, virtual consultations can be a powerful solution.​

Here's what to expect and why this approach works.

Why Consider a Virtual Consult?

Pain, discomfort, or inefficient movement patterns don't always require a hands-on fix. In fact, many issues can be effectively assessed by observing your movement and asking the right questions.​

At Gait Happens, our clinicians specialize in analyzing movement virtually. With extensive experience in gait and functional movement assessments, we know what to look for.​

Top Benefits of a Virtual Consult

✅ Convenience – No travel time. No waiting rooms. Just expert help from wherever you are.

✅ Access to Experts – Work directly with Gait Happens clinicians who specialize in gait and foot function.

✅ Personalized Plans – Receive tailored exercises, footwear guidance, and daily strategies specific to you.

✅ Follow-Up Support – Leave with a clear plan and the option to check in as needed.

✅ Whole-Body Approach – We look beyond where the pain is showing up to identify the actual source.​

What to Expect During Your Session

A virtual consultation is more than just a quick chat. Here's what typically happens:​

  1. Thorough Intake – You'll share your history, symptoms, movement goals, and any past injuries.
  2. Movement Assessment – We'll review pictures and videos you send to us ahead of times as well as ask you to perform simple movements during your video call to assess movement limitations and compensations.
  3. Footwear Review – Bring your current shoes! The good and the bad. We'll take a look and offer suggestions if needed.
  4. Action Plan – Based on our findings, we'll provide tailored recommendations - stretches, strengthening, mobility work, and lifestyle tips.
  5. Q&A – You'll have time to ask any questions on your mind.​

You'll also receive a recorded evaluation summary and customized 30-day movement plan to help you stay on track.​

The Gait Happens Virtual Consultation Package

Our comprehensive virtual consultation package is designed to provide you with the tools and support needed for effective movement and pain relief:​

➡️ 50-Minute Evaluation with a Gait Happens Clinician – An in-depth assessment of your movement patterns and concerns.

➡️ Recorded Evaluation Summary and Custom 30-Day Movement Plan – A personalized plan with daily exercises, delivered via the TrueCoach app.

➡️ Two 45-Minute Progression Sessions – Follow-up sessions to assess progress and update your movement plan.

➡️ 1 Year of Access to the Foot Function Membership – Gain access to over 125 expert-curated videos and a community focused on lower body health.​

Additional 45-minute progression sessions are available for $150 each.​

When Is a Virtual Consultation a Good Fit?

A virtual consult is ideal for anyone who:

Final Thoughts

Virtual consultations aren't just a backup option - they're a powerful way to gain expert insight, customized guidance, and real results. Whether you're recovering from an injury or aiming to move better, the support you need might be just a click away.​

Don't wait for things to get worse - take the first step toward relief today.​

Gait Happens offers this program/consultation for educational purposes only. The information shared by Gait Happens should not be used for diagnosis, nor should it be considered a replacement for consultation with a health care professional. Gait Happens strongly recommends working with a health care professional for further evaluation and appropriate follow up. If you have questions or concerns about your health, please contact your health care provider. Gait Happens is not responsible for inappropriate interpretation and application of the knowledge, principles, and exercises provided in this program. Further, Gait Happens is not responsible for injury caused or related to the use of the material in this program to the user, the user’s clients, or any other affiliated party. Gait Happens disclaims any liabilities or loss in connection with the exercises and advice in this program. While Gait Happens has endeavored to make sure the information contained in this consult/program is accurate, Gait Happens cannot guarantee the accuracy of such information, and it is provided without warranty or guarantee of any kind.

The consultation package is valid for 6 months from the date of purchase. 

Knee Pain & Ankle Mobility: What's the Connection?

Why Does Your Knee Hurt?

Knee pain is a common complaint, but the root cause isn’t always where the pain shows up. One often-overlooked factor? Your ankle mobility.

When your ankle doesn’t move well, your body finds a way to compensate—sometimes in ways that put extra stress on your knee. One of the most common compensations is a varus thrust, a movement pattern where the knee hyperextends during the stance phase of walking.

If you have pain behind your knee, or the knee feels unstable, limited ankle mobility could be playing a role. Here’s how it works and what you can do about it.

What Is a Varus Thrust?

Varus thrust happens when the knee hyperextends due to limited forward movement at the ankle. Instead of the tibia (shin bone) tilting forward as you walk, the knee locks out and shifts sideways, leading to excessive strain on the knee joint.

Your body is great at compensating—if one joint isn’t moving well, another one takes the hit. But over time, these compensations can lead to discomfort and even long-term issues.

Signs That Limited Ankle Mobility Is Affecting Your Knees

If you’re dealing with knee pain, check for other clues that your ankles might be the real culprit:

✅ Early Heel Rise – Your heel lifts off the ground too soon when walking, a sign of restricted ankle dorsiflexion.  
✅ Medial Heel Whip – Your heel swings inward as you step forward.
✅ Haglund’s Deformity – A bony bump on the back of your heel, often linked to stiff ankles.
✅ Uneven Shoe Wear – If the inside heel counter of your shoes is breaking down faster, your foot might be compensating for a lack of mobility.
✅ One-Sided Varus Thrust – If the hyperextension is only on one side, check for a possible leg length discrepancy.

How to Improve Ankle Mobility & Reduce Knee Pain

If limited ankle mobility is contributing to your knee pain, improving it can help relieve discomfort and prevent further issues. Here’s where to start:

1️⃣ Assess First – Not everyone needs the same fix. Some people need to stretch their calves, while others need to strengthen their tibialis anterior (the muscle on the front of your shin). A proper assessment can help you determine what you need.

2️⃣ Improve Dorsiflexion Mobility – Try these simple techniques:

3️⃣ Strengthen the Right Muscles – Once mobility improves, strength is key to keeping it that way. Try:

When to Seek Help

If you’re experiencing persistent knee pain, getting a professional gait assessment can provide clarity on the root cause. A trained eye can help determine whether your ankle mobility is the issue—or if something else needs to be addressed.

➡️ Looking for an in-depth assessment? Our team at Gait Happens offers virtual consultations to help you get to the bottom of your knee pain.

➡️ Are you a health professional? Learn to assess and address gait dysfunctions like this with our Gait Certification Course — available in person, online, and hybrid formats.

Final Thoughts

Your knee pain might not be about your knee at all. By improving ankle mobility and addressing movement compensations, you can set yourself up for long-term relief. Start small, be consistent, and don’t ignore the signs your body is giving you!