Years in narrow shoes can quietly switch off the muscle holding your arch up, your tibialis posterior. That collapse doesn’t just stay at your feet, it can travel into your ankles, knees, hips and lower back. → Toe curls with a towel (arch muscles) → Toe laces + ankle circles (toe splay + ankle range) → Grounded ankle rocks (dorsiflexion + arch stretch) Comment BASICS and I’ll send you the 4 week follow-along that fixes this from the ground up, plus the joint-by-joint breakdown so you know exactly where you’re stuck. #mobility #footpain #anklemobility #kneepain #hipmobility posture