HOLD FAST Performance & Wellness LLC

HOLD FAST Performance & Wellness LLC Guiding active people back to peak performance for over 15 years!

We provide sports medicine services to help the fitness enthusiasts of Toledo prevent, manage, and recover from injuries to maintain a strong, active lifestyle.

Is there a time and a place for arch support? Yes, absolutely. But most of us shouldn't need to rely on it forever. Our ...
06/23/2026

Is there a time and a place for arch support?

Yes, absolutely.

But most of us shouldn't need to rely on it forever.

Our feet are designed to be strong enough to support the rest of our body...

and allow it to keep doing all the things we love in order to stay active!

Need help strengthening your feet?

Text/call 419-482-8244 or
Schedule online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH 43551

06/22/2026

PROGRESSIVE shoe transition is key.

Jumping right into minimalist shoes is like telling someone who's only ever squatted 10 # to squat 200 #.

Some people can do it but if you have current foot pain or are just getting over a lower body injury...

Go back and watch my 'Shoes for Healthier Feet' series.

14 mm stack height and lower (without midsole arch support) is considered a minimalist shoe...

but ease your way into it.

If you're new to foot strengthening, choose something in the 20-25mm range first.

Comment 'SHOES' to get my free shoe guide!

Text/call 419-482-8244 or
Schedule online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH



Article:
Ridge ST, et al. Walking in Minimalist Shoes Is Effective for Strengthening Foot Muscles. Med Sci Sports Exerc. 2019 Jan;51(1):104-113.

06/19/2026

Pronation used to be a scary thing we tried to avoid.

Updated research shows that we need BOTH pronation and supination for an efficient, pain-free walking and running stride.

PRONATION (arch dipping towards the floor) gives our feet the ability to absorb shock.

Without it, the shock absorption that should be happening at the foot, gets passed off to other structures (like shins, knees, hips, or low back).

SUPINATION (rolling to the outside of the foot) is needed for propulsion or push off.

If our feet can't resupinate from pronation to push off over the big toe, the responsibility gets passed off to other structures.

That can lead to pain in the feet (plantar fascia, cuboid syndrome, etc), tendonitis, shin splints, and pain in the knees, hips, and back.

Need help with pain related to your gait?

Courtney at HOLD FAST is a Certified Functional Gait Specialist so book an appointment today!

Text/call 419-482-8244 or
Schedule online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

06/18/2026

Comment 'SHOES' to get my free shoe guide!

Our shoes can support our foot health (and improve pain).... if we choose the right ones. 👟

Need help with foot pain?

Text/call 419-482-8244 or
Book online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

Are your feet healthy enough to walk around barefoot all day? Or would they be absolutely killing you??Here are a few...
06/17/2026

Are your feet healthy enough to walk around barefoot all day?

Or would they be absolutely killing you??

Here are a few ideas to get started on the road to healthier feet!

>Keep in mind, this isn't a "jump in the deep end" sort of thing...baby steps.

>Like, start with 15 minutes a day on the toe spacers or new shoes.

1. Toe Spacers
-Start stretching those toes out and create some space in there!
-Most reliable brand:
*Most helpful when you stand and walking with them on

2. Toe Yoga
-Get those toes moving!
-Can be done seated or standing

3. Toe Socks
-Not just for fashion anymore! (Do these bring anyone else back to middle school? Rainbow colored knee high toe socks anyone??)
-Toes deserve to move even when they're staying warm in socks

4. Wide Toe Box Shoes
-All of your other foot health activities will be null and void if you stick your feet in shoes that squeeze the life out of your poor toes.
*This one is a MUST!*

Save this to help you start prioritizing your foot health!

Need more individualized help?

Text/call 419-482-8244 or
Schedule online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

06/16/2026

Weak feet can cause pain all over the body (feet, knees, hips, back...).

This option for toe strengthening is far more effective than scrunching a towel.

When we're walking/running, our toes should be long and spread when they're on the ground seeking feedback (even if they're in shoes).

Need help with your foot strength or pain?

Call/text 419-482-8244 or
Schedule online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

feet

06/15/2026

Bunions? It’s not just about your toes.

They can throw off the movement of the whole body causing pain in your shins, knees, hips, and even your back. 👣

Start with these 4 game changers to stop the progression and get your foot working with you, not against you.

🎥 Watch the reel to learn how to create real change from the ground up.

Need help with bunions?

Text/call 419-482-8244 or Schedule online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

Can't find a comfortable shoe? Every tried shopping based on your foot shape? AnyasReviews.com has great shoe lists for ...
06/13/2026

Can't find a comfortable shoe?

Every tried shopping based on your foot shape?

AnyasReviews.com has great shoe lists for everything from athletic to casual to winter boots.

Follow her for great shoe resources.

06/12/2026

We used to think pronation was a bad thing.

That it needed to be avoided at all cost.

Turns out.... WE NEED PRONATION!

Pronation (think of leaning on the inside of your foot or "flat feet," though it's much more complex than that) is the foot's means of SHOCK ABSORPTION!

If the foot can't absorb shock guess what else might be taking on that responsibility?

-Ankles
-Lower leg (shin splints)
-Knees
-Hips
-Spine

WE NEED PRONATION.

I would be remiss if I didn't mention that being stuck in pronation (or supination for that matter aka leaning on the outside of your foot or high arches) can become a problem that leads to pain.

Our normal gait cycle (or walking/running pattern) REQUIRES pronation as we shift our weight onto our foot.

Then, the foot has to re-supinate to generate propulsion for our push off.

Have you been told you shouldn't pronate and you STILL HAVE PAIN?

Let's change that!

Text/call 419-482-8244 or
Schedule online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

06/11/2026

This overlooked shoe feature could be messing with your movement more than you think.

Comment 'SHOES' and I'll send you my free shoe guide for healthier feet.

Need help with foot pain?

Text/call 419-482-8244 or
Book online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

Address

13000 Eckel Junction Rd
Perrysburg, OH

Website

Alerts

Be the first to know and let us send you an email when HOLD FAST Performance & Wellness LLC posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to HOLD FAST Performance & Wellness LLC:

Shortcuts

Share

Category