Our 14-Day Foot Challenge has officially taken on a life of its own.

And because so many of you are joining late — and because the results have been incredible — we’re extending the challenge through November 28.

This means you can still jump in, still track your 14 days, and still enter to win.
(And yes, we want you- and your friends, and your family- to join us!)

If you haven’t started yet, here’s your shortcut:  14-Day Foot Challenge Playlist 

What We’re Hearing From Foot Challenge Participants

“My toes are spreading!”
“My bunion looks smaller.”
“My balance in yoga feels stronger.”
“My old shoes suddenly feel tight—why?!”
“I can feel muscles in my arch I didn’t know existed.”

These changes are real.
They’re measurable.
And they’re proof that your feet respond FAST when you give them mobility, space, and strength.

So now that your feet are changing…

“What do I do NEXT?”

Let’s break it down.

Why Your Feet Are Changing So Quickly

Your feet aren’t just waking up — they’re returning to their natural shape and function.

When you do the Foot Challenge exercises consistently, you’re:

• waking up the small stabilizers
• mobilizing stiff joints
• improving big toe alignment
• retraining your intrinsic foot muscles
• restoring your foundation

And because many of you are new to this type of work, the changes feel dramatic:

• more toe splay
• easier balance
• arch engagement
• bunions softening
• more grounded gait
• old shoes feeling tight

This isn’t a problem.
It’s progress.

Here’s Exactly What to Do Next

1. Keep Strengthening — Slowly & Consistently

You’re only 14 days in — keep going. Your “foot routine” can now include:

• the 5 Foot Challenge exercises
• 1–2 minutes of single-leg balance
• short barefoot or toe spacer time indoors

If you haven’t started yet, here’s your on-ramp: 14-Day Foot Challenge Playlist

2. Don’t Ditch All Your Shoes Overnight

Your feet are expanding and aligning.
That means your old shoes may suddenly feel cramped — especially around:

• the big toe joint
• the pinky toe
• the forefoot fascia

But transitioning too fast into fully barefoot shoes can:

• overload your plantar fascia
• strain your calf
• stress your big toe
• irritate bunions

Take it slow.
Your tissues need time.

3. Start with Foot-Shaped Shoes (That Aren’t Barefoot)

For most of our clients — especially midlife women and anyone recovering from pain — the sweet spot is: foot-shaped shoes with a wide toe box, but not fully barefoot.

They give your newly mobile toes room to spread
without removing cushioning or support too quickly.

To make this easy, here’s the resource I recommend to my own patients: The Best Wide Toe Box Shoes (That Aren’t Barefoot)

This list includes:

• athletic shoes
• casual everyday shoes
• dress shoes
• boots
• transitional options
• supportive foot-friendly brands

This will be your best “next step” toward healthier footwear.

4. Transition in Minutes, Not Miles

When you get your new shoes:

• Start with 30–60 minutes
• Rotate with your current footwear
• Increase gradually
• Listen to your feet

Good signs: stretch/awareness in arch, more toe splay
Not good signs: sharp pain, swelling, numbness

And remember — if you’re unsure what you’re feeling, we’re here to help.

Your Feet Are Changing — Let’s Build On It.

We’ve extended the Foot Challenge through November 28 so you can join us, re-start, or keep your momentum going.

Here’s your plan:

1. Start or continue the 14-Day Foot Challenge

2. Explore foot-shaped shoes The Best Wide Toe Box Shoes (That Aren’t Barefoot)

3. Transition gradually Short doses → consistent practice → long-term change.

4. Reach out anytime Whether it’s bunion relief, plantar fasciitis, balance changes, or gait mechanics — this is what we do every day.

Your foundation is changing.

Let’s keep going — one strong, spacious, beautifully-aligned step at a time.

By Liz Wergin, DPT
Juniper Strength & Recovery Studio