3 Exercises to Improve Your Foot Mobility

Most of foot and toe issues we treat are primarily the result of being crammed into poor shoes all day. Bad shoes = lazy foot muscles = weak foot muscles = tightness and poor foot mobility = pain/injury. Here are a few simple foot mobility exercises you can work on to break this cycle!

1. Crosses


In bare feet, go onto tip-toes of the foot you want to work. Slowly move your ankle around in a cross “X” pattern. This takes the ankle from plantarflexion-inversion into a relative dorsiflexion-eversion position, and likewise from plantarflexion-eversion into relative dorsiflexion-inversion position. This targets the mobility of the midfoot, forefoot and extension of the toes in a partial weight bearing position.

Work for 1-2 min each leg 2. Circles


In the same position as above, slowly move the ankle on large circles each way. This likewise targets midfoot and forefoot mobility, and extension mobility of all the toes.

Work for 1-2 min each leg 3. Kneeling toe mobility


In a half-kneeling position, drop your knee towards the ground while keeping the toes planted. This stretches the toes into extension. Rock forward and back, and side-to-side.

Work for 1-2 min each leg


If you need help, reach out to our caring and friendly team at our Chatswood or North Sydney Physiotherapy Clinic. You’ll be glad you did!

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