Easy Mobilization for your Feet

Feet need some love. We stand on them all day long, squish them in shoes, and pay little attention to working on them.

To easily mobilize your feet to get more motion between your metatarsals (long bones in your feet), massage them, and get some circulation into them, we recommend performing this drill with either of the two techniques shown in the video and described below.

Doing 10-20 reps once or twice a day is a general recommended amount.

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This is my preferred technique, but it's a bit challenging if you aren't used to performing a move like this.

The three photos above show:

1. The hand hold
2. The first part of the mobilization
3. The second part of the mobilization

Perform 10-20 reps back and forth or in a rolling motion.

Sometimes you will get some pops in the joints of your feet. This is normal and should not be painful.

You can perform this several times per day if you wish.

This technique is easier for most people to perform as you don't have to grab your foot, but rather squish it between your hands.

The three photos above show:

1. The hand position
2. The first part of the mobilization
3. The second part of the mobilization

Perform 10-20 reps back and forth or in a rolling motion.

You are basically squishing your foot between your hands and rolling it back and forth to get some movement between the metatarsals.

You can perform this several times per day if you wish.

Here are some additional articles you may find helpful:

• Improving your toe dexterity
• Squatting and midfoot rotation
• Banded ankle joint mobilization
• The big toe