35% OFF Any Course

FREE

Webinar with Dr. Cobb

REGISTRATION OPEN NOW!

Brain-Based Fall Prevention & Preparation.

Join IN-PERSON or LIVESTREAM June 22-23

Up to 40% OFF Certification Courses - Ends March 21st

The Mastery in Motion Sale!

Foot Mobility Fix (3 Fast, Effective Exercises!)- Episode 435

Video Highlights

- Instruction on 3 different foot mobility drills
- How to target specific parts of the foot or ankle
- Options for unilateral or bilateral training

Hi, I’m Dr. Eric Cobb of Z-Health Performance. Today, we’re going to go through three of my favorite foot mobilizations that you can do standing up to enhance your foot mobility.

They’re very powerful so make sure you watch the whole video so that you learn all three.

Before we jump into that, If you’re new to Z-Health, we have been for the last 20 years, educating world-class practitioners, movement therapists, coaches, doctors, trainers, people that specialize in movement, pain and performance from a brain-based perspective. That’s what we do.

However, we also get a lot of requests from people about, hey, I’m not a trainer. I’m not a doctor, but my shoulder hurts.

So we’ve also created hundreds and hundreds of hours of video for you.

There are over 400 blogs available for you.

Plus, we have an 8-hour online course, a free ebook, so make sure to check out all of those resources.

They may be beneficial for you.

All right. So let’s get to the feet.

Looking for individualized coaching? Search trainers on our Find A Trainer page

Whenever we get into movement training with anyone, one of the very first things we do is we look at their foot motor control and their joint mobility.

So, some of our favorite exercises involve working toward the back of the foot and also around what are called the tarsal and metatarsal region.

Basically, the heel area, the top and bottom of the upper part of the foot because this area gets very stiff for many people.

So I’m going to take you through my three simple favorite exercises.

We’re going to demonstrate these on one foot.

But you can also do these on both feet at the same time, which makes it a little bit more athletic.

Exercise number one, we just call ankle tilts.

So I’m going to put one foot slightly in front of the other.

I’m just going to simply roll to the outside. Step out. Roll to the inside.

I’m trying to get some mobilization underneath my inside and outside ankle bones or malleoli.

So, again, simple rolling out, rolling in.

If I don’t even want to step, I can just go back and forth into inversion and eversion.

Now, once I’ve done that, I’m going to adopt two new foot positions.

First toes in, and I’m going to repeat that exercise.

And then toes out and repeat that exercise.

Like I said, I can also do these side to side with both feet.

That’s version 1.

Number 2, we’re going to repeat the ankle tilts, but we’re now going to add some muscle tension to it, by elevating the toes.

So I’m going to lift my toes off the floor, and I’m now going to repeat that same movement.

When you do this, however, instead of feeling a lot of mobilization underneath the inside and outside ankle bone, you’re going to feel a lot of tension, and actually more movement, happening in the front top and top of the foot.

So around the tarsals and metatarsals.  So this is a really interesting little exercise that feels great.  You’re going to do four to five repetitions of that.

And like I said, you can again do that bilaterally.

Once you do it in this neutral foot position, I recommend again bring the toes in and turning the toes out.

And remember, the only change here is that we’re keeping the toes elevated off the floor.

Feels really, really good, although you may notice some tension in the top of the foot.

So once we’ve done foot flat, toes up, what would be left would be toes down.

So now we’re going to be more careful, however, because what we’re going to do is put the foot in front of us, and we’re going to be on a soft floor, a foam cushion, mattress if you’re standing on your bed, I don’t know why you would do that, but whatever.

So you’re going to take the toes and roll them under, right?

So I’m basically pointing my toes, but I’m keeping some pressure on them with the floor.

From here. I’m simply going to go through that same in to out rolling motion.

This has the potential to be much more uncomfortable and also create foot cramping.

So, this is the exercise you need to be most careful with.

Use very light pressure in the beginning if you need to or almost no pressure.

Get started with our FREE Neurofundamentals course  

As you start to work through this little mobilization and then as you get stronger and stronger, you can begin adding more and more weight to it.

You can once again, practice that from a toes rotated in and toes rotated out position and you’ll notice it it hits some different areas of the foot.

Normally, when I teach these, I have people do 3 to maybe 10 repetitions of each one, starting with a focus on the foot and then eventually also including the knees and hips in the movement.

So begin with that smaller movement, we always say big things come from little things, so begin with a little movement and then as you progress in mobility and control, begin increasing the number of joints involved in that movement, to make it slightly more athletic.

Give these a shot. I think they will make your feet feel fantastic.

Like I said, these are three of my favorites to do very quickly before any kind of training session.

So hope you enjoy them.  Let us know how it goes.

Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
post
Filter by Categories
Abdomen
Accessory
ACL
Adductors
Ankle
Anti-Aging
Arch
Arm
Athleticism
Autonomic Nervous System
Axillary
Balance Training
Biceps
Blood Pressure
Breathing
Carpals
Cerebellum
Cervical
Clavicle
Coccyx
Cognition
Collar Bone
Common Peroneal
Company Update/Announcement
Concussion
Contraction
Coordination
Core
Costal Cartilage
Cranial Nerves
Depth Perception
Diaphragm
Dizziness
Ears
Education
Elbow
Endurance
Eyes
Facial
Fall Prevention
Feet
Femoral
Fingers
Forearm
Golf
Habit Change
Hamstrings
Hand
Hand Eye Coordination
Head
Hearing
Hip
Hip Labrum
Hypoglossal
Intercostal
Intestines
Isometric
Jaw
Knee
Lateral Femoral Cutaneous
Latissimus Dorsi (Lat)
LCL
Leg
Low Back
Lumbar
Mapping
MCL
Median
Meniscus
Metacarpals
metronome
Mid-Back
Mindfulness
Mobility
Mouth
Musculocutaneous
Nasal
Neck
Neurology
Nose
Nutrition
Obturator
Oculomotor
Optic
Pain Relief
Pelvic Floor
Pelvis
Performance
Peripheral Vision
Phalanges
Phrenic
Plantar Fascia
Popliteus
Posture
Power Generation
Quadriceps
Radial
Range of Motion
Reading/Research
Reflex
Rehab
Relaxation
Respiration
Ribs
Rotator Cuff
Sacroiliac
Sacrum
Saphenous
Scapula
Sciatic
Sensory
Shoulder
Shoulder Blade
Speed
Spinal Cord
Stability
Stamina
Stomach
Strength
Stretching
Suprascapular
Sural
Talus
Tarsals
Thoracic
Tibia
Tibial
TMJ
Toes
Tongue
Tractioning
Trap
Trapezius
Triceps
Trigeminal
Trochlear
Ulnar
Uncategorized
Vagus
Vertigo
Vestibular Training
Vestibulocochlear
Vision
Warm Up
Weight Loss
Wrist

Unlock 30 Days of Free Access to our exploratory course

0
Your Cart
Your cart is emptyReturn to Courses

Signup to receive the latest training resources

Also receive a free copy of our recommended reading list