Foot & Ankle Mobilization
We abuse our feet and continue to ask a lot from them on a daily basis. Many of us lock them up in casts (shoes) for endless hours each day. Most shoes still today, entomb our feet and push our toes together, further reducing stimulation and their natural function. Larger toe boxes, properly fitted socks and shoes are a must, for everyone. I mention socks because many of us skip over the importance of a sock that fits correctly and that you don’t pull them on too tightly, causing jamming of your toes.
We also need to workout regularly barefoot or in something like the fivefinger shoes. However, great care must be taken when doing so and slowly building into it. You can start by doing your massage and mobility work barefoot, then put your shoes on for the rest of the workout.
If you have flat feet and imbalances up the chain, a proper fitting and supportive shoe will be necessary in the beginning until you build up your foot & ankle strength, mobility, as well as correct other imbalances and compensations that may have developed.
Here are a few of my regular mobility and stimulation exercises. Do not force yourself into any of the positions. Move slowly, BREATHE, and hold for short durations at first.
It is essential to begin with self massage of the arch of your foot, calve area, peroneals, tibialis and quads. Uses a variety of massage tools such as a lacrosse ball, foam roller, theragun, etc. The focus is on reducing tension first, then progress into the mobility patterns, before you activate and then strengthen. A mat, pillow or foam roller can be placed beneath your hips for the Kneeling to Tall Kneeling exercise to minimize range of motion and stress in the beginning.
If you have a big toe injury, pain or issues such as a bunion, even the slightest (hallux valgus), avoid the kneeling to tall kneeling drill with the toes under, and work to reduce overall inflammation, eliminate narrow toe box footwear, practice toe splaying and big toe control, as well as use toe spacers.
