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Tom Williams | Breath & Movement Physio

@barefootbreathperformance

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🫁 Barefoot Breathing Physiotherapist
🦶Head Physiotherapist @thefootcollective
♾️ Science of movement, breathing & play

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Tom’s honest ranking of the foot exercises most people are doing, and whether they’re actually worth your time. 👇

Each verdict comes down to load, adaptability, and what the foot actually needs to get stronger over time. The ranking speaks for itself! Have more fun with your balance training 😄

Save this. Your foot training lineup might need an update. 💪

Which ranking surprised you most? Drop it below.

Comment ‘TRAINING’ to learn more about our approach to feet and balance training!

Educational content only. Not medical advice. Full disclaimer: thefootcollective.com/pages/content-disclaimer

#footexercises #footstrength #barefoottraining #exercisescience #rankingexercises

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Not all the action at the @healthialtd Elevate Conference happened in the presentation rooms.

During a quieter moment on the expo floor we challenged Tom from @thefootcollective  Task: maintain tension through the Clover®Strap while balancing on the SoleMate.

Thanks to Tom for getting involved and bringing the competitive spirit. We’re still reviewing the footage before declaring a winner.

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A big thank you to @healthialtd, the Elevate 2026 Conference team and everyone who stopped by the Clover®Strap stand.

Over the past few days, we had the opportunity to connect with physiotherapists, exercise physiologists, clinic owners and allied health professionals from across Australia.

What stood out most wasn’t just the interest in Clover®Strap, but the quality of the conversations. We spoke with clinicians looking for practical ways to improve comfort, adherence and progression in rehabilitation, GLA:D® programs and strength training.

It was also fantastic to see the innovation happening across the industry. Walking through the exhibition, meeting other businesses and learning about the products, services and ideas being developed to support clinicians and clients was a real highlight of the event.

We’re grateful for the enthusiasm shared with us, and excited about the potential collaborations and partnerships that have come from these connections.

Thank you to everyone who took the time to chat. We’re looking forward to continuing the conversations and supporting more clinics to help their clients move better, get stronger and stay engaged with exercise.

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Your feet don’t have to feel stiff every morning. 🦶

This 4-move routine is one of our favourites for waking up stiff feet. Simple, effective, and you can do it anywhere.

Try it and tell us how your feet feel after. 👇

Save this for your morning routine.

Comment ‘FEET’ to learn more about foot function and movement!

#stiffeet #footmobility #footexercises #anklemobility #morningroutine

Educational content only. Not medical advice. Full disclaimer: thefootcollective.com/pages/content-disclaimer

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You can use pretty much any racquet/paddle/bat for this depending on what you have on hand 🏓 whatever you use and whatever your level, you’ll be getting a serious dose of balance + foot training + hand-eye coordination… and you’ll have some fun!

Once you get your level you can also see how many ‘Bounce-Bounce-Thread’ combos you can do in a row without making an error 👀 my scores for the day were R) L4 - 9 and L) L4 - 3…

Comment how you went below or tag someone you would beat in this challenge 👇

#tennis #racket #balance #challenge

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I never back down on a challenge!!!!! 🔥🔥🔥🔥🔥💪🏾💪🏾

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Making it my goal to beat @nickholtfitness in a match… in 10 years 👀

Obviously I’m going to need to actually play some tennis (and get some coaching 😅) but my priority now is to make sure my elbow is up to the task after over a year of persistent pain!

The pain is gone now but that just means it’s time to step up the training, not slack off 💪 and of course it’s better when the training is fun!

Also throwing out a challenge to @thefootcollective.spanish @kirbymoves @barefoot.fin @barefootbreathperformance @codie.myo @maclyon.tfc @ben8watson @tomarchio.health @thefootnerds @james___golden @paulkirke in ANY racquet sport 🥸

#tennis #padel #pickleball

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A deep squat is a natural human position that a lot of adults used to do as kids but stopped and lost the ability to do it.

Hopefully this was helpful 💪🏾👣

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Your Achilles is a spring, not a muscle.

Every step, every run, every jump, it stretches, stores energy, and releases it. That’s the mechanism.

But here’s what most training programs miss: when the spring loses its capacity, other parts of your body, your knee, your hip, somewhere up the chain, have to take on that load.

So you do all the right exercises. You pass the strength test. You feel fine in slow, controlled drills.

And then you go back to running and it falls apart.

Because you trained the strength. Not the spring.

Understanding the difference changes everything about how you approach getting back to the activities you love.

Comment ‘FEET’ to learn more about Achilles Tendinopathy and other common foot conditions!

Save this if you or someone you know has struggled to return to running after an Achilles issue.

Follow for more education-first foot and movement content.

Educational content only. Not medical advice. Full disclaimer: thefootcollective.com/pages/content-disclaimer

#AchillesTendon #FootHealth #MovementScience #RunningPerformance #TendonTraining

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Your ankles are springs, and most people never train them that way. 🦶⚡

This 5-move routine builds the strength, control, and elasticity your ankles need to move well and absorb load properly.

Save this one and add it to your warm-up or cool-down. Even 10 minutes makes a difference.

👉 Drop a 🔥 in the comments if your ankles need some work.

Comment ‘SoleMate’ to learn more about our SoleMate Kits and Training Programs! 🦶

Educational content only. Not medical advice. Full disclaimer: thefootcollective.com/pages/content-disclaimer

#anklestrength #anklemobility #foothealth #ankletraining #functionaltraining

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DALLAS!!! Thank you for letting me be your guide! @thefootcollective now has a whole new batch of pros from all over the country!

So much good positive energy at two workshops and people with a strong growth mindset. So happy to have met you all.

Can wait to come back next year, Y’ALL!

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Want to take your toes from cramped to splayed? Start here.

This beginner routine is all about waking up the movement options in your toes, using a toe band and SoleMate. Simple, progressive, and something you can do in just a few minutes.

The exercises:

- Toe Crunches (toe band)
- Hip Rotation with toe band (keep the ball of your foot on the ground)
- Single leg around the clock taps on the SoleMate
- Around the clock reaches on the SoleMate

Save this and give it a go. Your feet will thank you.

Comment ‘SOLEMATE’ and we will send you the link to the tools or check out thefootcollective.com for our other resources!

Educational content only. Not medical advice. Full disclaimer: thefootcollective.com/pages/content-disclaimer

#toesplay #foothealth #barefoottraining #footmobility #toeexercises

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