🏋️‍♂️ Pre‑Exercise Pedorthic Checklist

A Strong Workout Starts With a Strong Foundation

Your feet are the first point of contact with the ground, and the quality of that contact determines how well the rest of your body performs. This checklist gives you a quick, structured way to prepare your feet, improve alignment, and reduce preventable strain before any workout.

✅ Pre‑Exercise Checklist

1. Footwear Readiness

A few seconds here prevents a lot of problems later.

  • Shoes fit securely with no slipping or pressure points

  • Laces are snug and evenly tensioned

  • Insoles lie flat with no bunching or curling

  • Outsoles show even wear (no collapsed edges or bald spots)

  • Footwear matches the activity (running, training, court, turf)

2. Orthotic & Insole Check

If you use custom orthotics or supportive insoles:

  • Confirm they’re fully seated and not shifting

  • Check for worn areas or compressed foam

  • Make sure the support level matches today’s activity

  • Replace if edges are lifting or the device feels unstable

3. Foot Mobility Activation

Wake up the muscles that stabilize your arch and ankle.

  • Toe curls – 10–15 reps

  • Toe spreads – 10–15 reps

  • Ankle circles – 10 each direction

  • Short foot activation – 5 slow holds

This primes your intrinsic foot muscles for impact and balance.

4. Alignment Check

Before you start moving, take 10 seconds to assess:

  • Arches stable (not collapsing inward)

  • Ankles centered (not rolling in or out)

  • Knees tracking over toes

  • Stance feels balanced and grounded

If anything feels “off,” adjust now, not mid workout.

 

5. Pain & Sensation Scan

A quick body check prevents overuse injuries.

  • Any sharp or localized pain?

  • Any lingering soreness from a previous workout?

  • Any swelling, stiffness, or tenderness?

If something doesn’t feel right, modify your intensity or warm up longer.

🏅 Who This Checklist Helps

  • Runners

  • Gym athletes

  • Weekend warriors

  • Youth athletes

  • Adults returning to exercise

  • Anyone with recurring foot, ankle, or knee discomfort

📍 Serving the Best Southwest Region

Supporting active individuals across DeSoto, Cedar Hill, Duncanville, Lancaster, Glenn Heights, and surrounding communities.

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