216. Built to Move: Why Toe Space Matters Rachel Ridgeway

What if the missing piece in better movement and healthier feet isn’t your shoes at all? Dr. Andrew Fix sits down with trainer and Aira Basics founder Rachel Ridgeway to unpack a surprisingly overlooked factor in foot health: socks. After switching to barefoot-style footwear, Rachel noticed less discomfort in workouts and a very different physical experience during pregnancy. One question kept surfacing. If shoes can reshape the foot, what role do socks play? That curiosity led Rachel to design a sock that respects the natural shape of the foot without forcing people into toe socks. She shares the behind-the-scenes process of bringing the idea to life, from fabric blends to seam placement and durability testing. The goal was simple in theory but complex in execution: create a sock that allows the foot to spread and move without sacrificing comfort or everyday practicality. Andrew adds the clinical lens throughout the conversation. The foot contains dozens of joints and muscles that influence balance, strength, and movement across the body. When those structures spend years compressed inside narrow footwear, what changes in the knees, hips, or back? This discussion invites a closer look at a small design detail most people overlook and asks a bigger question about how everyday choices shape long-term movement and health. Quotes “Socks were kind of the next piece of that puzzle.” (06:17 | Rachel Ridgeway) “You got to look at your socks because socks can be just as restrictive as shoes.” (06:22 | Rachel Ridgeway) “I feel like this is a product that needs to exist. And I think it'll resonate with people who are in the barefoot shoe world or not, that just want a sock that's a little bit more comfortable, doesn't feel like it's restricting your foot quite as much.” (08:47 | Rachel Ridgeway) “It was really hard to not want to only wear those because I think once you feel that freedom it’s hard to go back.” (14:37 | Rachel Ridgeway) “I like that if it naturally mirrors the shape of your foot, it's going to feel more comfortable.” (45:38 | Rachel Ridgeway) Connect with Rachel Ridgeway: Aira Basics Follow Aira Basics on Instagram Rachel’s Bio: I am the founder of a brand new barefoot sock company called Aira Basics. The idea started because I was unable to find comfortable, non-restrictive socks that worked for my whole family. While plenty of toe sock brands exist, there are not many foot shaped brands. None of the brands at the time were in the US either, so I wanted to make an affordable and accessible option for people who wanted a better sock option for their family. SideKick Tool Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15 RAD Roller Revogreen HYDRAGUN Athletic Brewing 20% off: ANDREWF20 Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook Podcast production and show notes provided by HiveCast.fm

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216. Built to Move: Why Toe Space Matters Rachel Ridgeway is an episode from The Code: A Guide to Health and Human Performance by Dr. Andrew Fix.

This episode is 55:32 long.

This episode was published on Mar 17, 2026.

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