Hi Reader

Happy Monday. I don't know about you but where I live it is sunny and 70 degrees on this Monday Morning! Outside of my southern friends, this is such a treat! I hope you have had a chance to get out and move in this beautiful weather we have been experiencing. For us in Michigan, we just hope it stays! But let me tell you what happened when I got back into running earlier this spring.

I was feeling good. The weather finally broke, I laced up, and I hit the pavement. And then, mid-run, "OUCH", my calf cramped up and said absolutely not. 😩

As a physical therapist with over 21 years of experience, I knew exactly what to do. I did what I always tell my clients: rest, reduce the running, stretch, foam roll, and keep up with strength training. And it helped. But if I'm being honest with myself, I was avoiding the obvious. My shoes were worn out and I had no insoles. The foundation was the problem.

So I posted a funny video about it, tagged a few companies, and, I kid you not, one of them reached out and graciously gifted me two pairs of their footbeds to try. 🙌🏾

More on that in a second.

My Top Tips for Managing Foot & Heel Pain

Whether you're returning to outdoor activities, hitting the pavement after winter, or simply on your feet all day. here's what I recommend:

1. Stretch and mobilize your ankle and lower leg Your calves, Achilles, and the bottom of your foot all need consistent attention. Calf raises, ankle circles, toe stretches, and foam rolling your lower legs go a long way in preventing tightness that leads to pain.

2. Get new shoes Worn out shoes lose their support and cushioning over time. If you can't remember when you bought them, it's probably time. This was my mistake.

3. Get insoles Insoles add an extra layer of arch support, cushioning, and shock absorption that most athletic shoes simply don't provide on their own. They are one of the simplest tools for managing foot and heel pain — and I recommend them regularly to my clients.

The Unboxing 📦

After posting about my foot pain journey, SOLE reached out and sent me two pairs of their footbeds to test:

🔵 Active Thin — EVA material, low profile and responsive, perfect for everyday shoes and prolonged standing

🔵 Performance Medium — recycled cork, natural shock absorption, ideal for running and longer days on your feet.

Both feature the same arch support and deep heel cup. I unboxed them on camera so you can see exactly what I received and what I'll be testing.

👉🏾 WATCH THE UNBOXING VIDEO HERE​

Stay tuned for my full honest review as a physical therapist who is putting these to the test personally.

Want to Go Deeper?

If foot pain, heel pain, or getting back to movement is something you're navigating right now, my wellness ebook Rebuild and Restore: A Guide to Healthier Living is a great place to start. It includes nutrition guidance, meal planning, simple strength workouts, and mobility practices — everything you need to build a foundation for feeling better in your body.

Just $19 — and it includes a free two-week trial into my online coaching program.

Grab your copy here!

---

Take care of your foundation, literally and figuratively. Your feet carry everything.

With care and sunshine

Natasha Taylor

Board-Certified Orthopedic Physical Therapist | Black Star Physical Therapy & Wellness | Online Fitness and Health Coach

Helping women 40+ move with confidence and less pain

📧 info@blackstartherapy.com​