20-Foot Mobility Exercises You for Stronger, More Flexible Feet

Foot mobility exercises are a critical component of any comprehensive mobility routine. After all, limited movement in the feet can negatively affect your balance, stability, and movement patterns, increasing your risk of injury. What's worse? The feet often get overlooked in mobility training. This oversight can harm your performance and recovery, particularly if you’re rebounding from lower body injuries or preparing for a rigorous physical activity like running or jumping. If you want to improve your foot mobility, you're in the right place! This article discusses the importance of foot mobility for overall performance, highlights common foot ailments associated with limited foot movement, and shares various exercises to help you bounce back quickly. 

A great place to start improving your flexibility and mobility is with Pliability’s mobility app, which provides an easy-to-follow solution to help you achieve your goals. The app offers a library of dynamic warm-ups, cool-downs, and targeted routines to help you prepare for and recover from activities, reduce soreness and tightness, and improve your overall performance.

Why is Foot Mobility Important?

The gait cycle refers to the movements that occur when we walk or run. It consists of two main phases: the stance phase and the swing phase.  
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• Stance phase: This is when your foot is in contact with the ground, supporting your body weight.  
• Swing phase: When your foot is off the ground, you swing forward to take the next step.  
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Imagine if any part of this intricate cycle is disrupted. It's like a domino effect, causing discomfort, pain, and injury. The feet are responsible for a chain reaction throughout your entire body, according to double board-certified podiatrist Chanel J. Perkins, DPM. "The foot is known as a mobile adaptor. This means that the foot makes necessary adjustments to absorb shock and adapt to the terrain." In Traditional Chinese Medicine, a foot reflexology chart can provide a window into the entire body. To keep you balanced as you go forward, the foot moves in two basic ways: 
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• Supination: (when the weight moves to the outer foot).
• Pronation: (where the weight moves to the inner foot).  
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Both patterns are key to foot mobility and range of motion. "Foot mobility makes our lives easier because it literally gives us freedom of movement by making the act of walking biomechanically possible," explains Dr. Perkins. "We encounter several challenges if there is too little or too much mobility in the foot, so there must be a balance."   

The Role of Foot Mobility 

Your feet are the foundation of your body, quite literally. They absorb shock, support your weight, and adapt to various surfaces as you move. Proper foot mobility ensures these functions are carried out effectively, contributing to a balanced and efficient gait cycle. Here's why foot mobility matters:  
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• Shock Absorption: Each time your foot hits the ground during the stance phase, it absorbs impact forces to protect your joints and tissues. Limited foot mobility can lead to poor shock absorption, increasing stress on other body parts, such as your knees, hips, and lower back.  
• Weight Distribution: Healthy foot mobility allows even weight distribution across the foot, preventing excessive pressure on specific areas. When mobility is compromised, certain foot parts may bear more weight than others, leading to discomfort and potential injuries like plantar fasciitis or stress fractures.  
• Muscle Activation: Your feet are home to numerous muscles, tendons, and ligaments that work together to support your arches and stabilize your movements. Optimal foot mobility ensures that these structures are properly activated, promoting better balance and proprioception (awareness of body position).  
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To keep your feet in tip-top shape, Dr. Perkins recommends working foot mobility exercises into your workout routine at least a couple of days a week. If you're experiencing pain in your feet as we speak, it's a good idea to consult a podiatrist. You may need orthotic insoles instead of a simple mobility routine. The foot and ankle work together in a complicated dance of muscles, ligaments, tendons, and bones. When one part of the foot or ankle is compromised, the rest of the foot feels it!

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Are Foot Mobility and Heel Pain Connected?

Your feet have 33 joints, 26 bones, and over 100 muscles, tendons, and ligaments. No wonder the health of your feet impacts your entire body. 

In particular, your foot’s ability to properly rotate, flex, and respond to different surfaces and movements directly impacts your toes and arches. If your foot mobility is restricted, you’ll likely eventually begin to notice heel pain as well. 

How Are Foot Mobility and Heel Pain Connected? 

There are several reasons foot mobility and heel pain are bedfellows. When one has limited foot mobility, other important muscles and ligaments in the foot atrophy and become tighter from disuse. 

Tight muscles and ligaments aren’t as effective at absorbing the impact of physical activity or supporting surrounding tissue, leaving the foot arch at greater risk of being strained and damaged. Reduced foot mobility can also mean negative changes in your gait or increased pronation, which can eventually lead to heel pain and plantar fasciitis. 

Pliability: Enhancing Your Fitness and Mobility

If you're feeling limited by pain or your ability to move, Pliability aims to:
‍

• Complement your existing fitness routine 
• Help you move better

Sign up today for seven days free on iPhone, iPad, Android, or our website to use our mobility app to improve flexibility, aid recovery, reduce pain, and enhance range of motion. 

6 Common Causes of Foot Mobility Issues

1. Genetics: Your Inherited Foot Mobility Destiny

Genetics can predispose some people to poor foot mobility. For example, limited dorsiflexion (the ability to flex the ankle upwards) can be passed down from parents to their children.   Research has found that certain foot structures like flat feet, high arches, and stiff ankles can be hereditary. These traits can affect foot mobility and may be linked to other gait-related problems, such as osteoarthritis. 

2. Ankle Injuries: The Lingering Effects of Sprains 

Ankle injuries can significantly impact foot mobility. If a sprain has not healed properly, a person may limit their movement to avoid pain. Doing this consistently will tighten the joint capsule and cause scar tissue, which limits dorsiflexion. To restore normal foot mobility after an ankle injury, it’s vital to address any limitations in movement as soon as possible. 

3. Muscle Imbalances: When Foot Muscles Don’t Get Along 

Foot and ankle muscles work together to control and stabilize movement. If specific muscles are weak or tight, they can disrupt normal movement patterns, affecting mobility. Limited dorsiflexion can stem from imbalances between the calf muscles and the muscles on the top of the foot. 

While the calf muscles may become tight from overuse, the muscles on the top of the foot may weaken from disuse. Addressing these muscle imbalances through targeted foot mobility exercises can help restore normal function and improve overall foot health. 

4. Poor Footwear Choices: How Shoes Affect Foot Health 

Ill-fitting shoes or footwear lacking proper support can exacerbate foot problems and hinder mobility. Too tight shoes can restrict movement and cause painful conditions like bunions and hammertoes that diminish foot function. 

High heels can also throw off the body’s natural alignment, placing excess pressure on the forefoot and altering normal gait patterns. To maintain foot health and mobility, it is crucial to choose footwear that is appropriately fitted for your foot shape and provides adequate support for your activity level. 

5. Previous Injuries: The Hidden Effects of Foot Trauma 

Untreated injuries or repetitive strain can lead to scar tissue formation and decreased range of motion in the foot and ankle joints. A stress fracture in the foot may heal, but the surrounding tissue can become tight and limit mobility. 

An ankle sprain may heal, but there may be lingering damage to the muscles and ligaments that control foot movement. It’s important to address any limitations in foot mobility after an injury to restore function and prevent further complications. 

6. Biomechanical Issues: How Structural Foot Problems Affect Mobility 

Structural abnormalities like flat feet or high arches can alter the foot's mechanics, impacting mobility and stability. For example, people with flat feet may experience excessive foot pronation, leading to many injuries. 

Those with high arches often suffer from supination, which can also impair normal gait and lead to injury. Foot mobility exercises can help improve foot function, but it’s also important to address any underlying biomechanical issues to restore foot health fully.

How to Improve Foot and Ankle Mobility

Foot and ankle mobility can make or break your performance. If you lack the proper range of motion (ROM) in your feet and ankles, it can impact your overall movement and lead to compensations that cause pain and injuries. The foot and ankle work together to provide the following:
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• Stability
• Shock absorption
• Propulsion during movement 
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When these areas are stiff or rigid, they can’t perform their duties properly, which places excess stress on other areas of the body (e.g., the knees and hips) that may be forced to pick up the slack. Improving foot and ankle mobility is especially important if you’ve experienced an injury in these areas. Restoring movement in the affected regions will help you recover faster and reduce your risk of future injuries. 

Foot and Ankle Mobility Exercises

If your foot and ankle mobility aren’t what they should be, remember that the foot bone is connected to the ankle bone. By improving mobility in the ankle, foot, toes, and calves, you'll strengthen and fortify your entire ambulatory system. Reduced mobility can be caused by injury or trauma, wearing shoes that don’t fit properly and restrict a healthy range of motion, or genetics. 

Determining the most likely cause of your compromised foot and ankle mobility is crucial to properly address the issue. If a previous injury compromises your foot or ankle mobility, work with your physical therapist or doctor to avoid re-injury or trauma to the affected area. If you’re wearing shoes that don’t fit properly, restrict your stride, or don’t offer enough support, make some healthy changes in your choice of footwear in tandem with your efforts to improve your foot and ankle mobility. 

Simple Strategies To Increase Foot and Ankle Mobility 

For most people, starting a regimen of stretching, self-massage, and orthotics are key to improving mobility simply and effectively at home:  
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• Stretching: Stretching the calves, ankles, toes, and arches will improve muscle tone, lengthen short, tight muscles and tendons, and allow for a greater range of motion over time. 
• Self-massage: Using a mobility ball, your hands, or a household tool like a golf ball or rolling pin, you can relieve pain, improve blood circulation, and warm up tight muscles and ligaments in the foot before stretching. 
• Orthotics: If compromised foot and ankle mobility is causing heel pain, wearing orthotic inserts can provide great pain relief and support to your arch. At the same time, you work to improve your mobility.

20 Foot Mobility Exercises You for Stronger, More Flexible Fee

1. Toe Curls/Toe Raises

This exercise improves the flexibility and strength of the toes, which are essential for foot mobility.
 

• Start with your feet flat on the floor in a seated position. 
• Curl all your toes, holding for 10 seconds. 
• After 10 seconds, extend your toes upwards for another 10 seconds. 
• Repeat ten times. 

2. Toe Spreading

This exercise improves the strength and control of the muscles that control toe movement and can help reduce foot and ankle stiffness. 
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• Start with your feet flat on the floor. 
• Slowly spread apart your toes as wide as you can, holding for a few seconds. 
• Repeat ten times. 

3. Golf Ball Roll

This exercise improves foot mobility by targeting the plantar fascia and improving foot arch control. 
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• Grab a golf ball and place it under the arch of your foot. 
• Roll the golf ball along the bottom of your foot for about 2 minutes. 
• Repeat for the other foot. 

4. Arch Raises

This exercise helps to improve the control and strength of the muscles that support the foot’s arch. 
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• Stand with your feet hip-width apart. 
• Slowly shift your weight onto the ball of your foot while raising your heel in the air.
• Lower your heel back to the ground once you reach the highest you can go. 
• Repeat ten times. 

5. Towel Scrunch

This exercise targets the foot muscles that control grip and mobility. 
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• Place a towel on the floor in front of you. 
• Use your toes to pick up the towel, curl it towards you, and then release it. 
• If it is too easy, place a weight on the end of the towel to increase the difficulty. 
• Repeat five times. 

6. Marble Pick-up

This exercise improves foot and toe coordination for better mobility. Place a few marbles on the floor in front of you. Use your toes to pick up the marbles and put them in a small bowl. Repeat until all the marbles are in the bowl. 

7. Flex and point

This exercise helps to improve ankle mobility. Straighten one leg and flex the foot upward. Flexing the foot brings the toes closer to you and toward your shin. Hold for five seconds, then point the toes to extend the top of the foot. Hold for five seconds. Repeat this routine five times, then switch feet. 

8. Clock circles

This exercise improves ankle flexibility. Seated or lying down, flex one foot upward. This is called the noon position. Externally rotate the ankle so that you point the foot to the right and go toward 1 o’clock. 

Continue clockwise around to the right until you point down to 6 o’clock. Then, rotate internally to point the foot to the left and go around to 7 o’clock back up to flex at 12 o’clock. Repeat five times, and then rotate counterclockwise five times. Then, switch feet. 

9. Ankle rotation 

This exercise targets both the internal and external rotators of the ankle to improve mobility. 
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• Extend one leg in front of you. 
• Externally rotate the foot out to the side and hold for five seconds. 
• Internally rotate the foot in the opposite direction toward your body’s midline and hold for five seconds. 
• Repeat five times and then switch legs. 

10. Calf stretch against the wall

This exercise helps to improve ankle mobility by stretching the calf muscles. 
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• Place your palms against a wall, with one leg forward and one back. 
• Bend the front leg just a bit while keeping the back leg completely straight. 
• Continue to lean into the wall until you feel the stretch in the back of your calf. 
• Hold for 30 to 45 seconds, then switch legs. 

11. Negative calf raises

This exercise targets calf muscle strength and control. 
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• Stand on a step with your heels off the edge, parallel to the floor below. 
• Lift one leg off the step and slowly drop the other heel below the step. 
• Try to take at least 10 seconds to lower it down. 
• Repeat twice with each foot. 

12. Stimulate the Core (Deep Abdominals)

In your experience, athletes with tight calves tend also to have a “sway back posture.” From about the middle of the spine down to the hips, it looks like everything is shifted forward, sometimes even producing a “false belly.” This posture causes excessive tension on the Achilles tendon and calf muscles, thus contributing to stiff ankles. 

Suppose you notice that your body (or one of your athletes’ bodies) appears to have a significant “sway” to it. In that case, ankle mobilization exercises will be negated due to the constant load on the feet and calves. You’ll want to address the deep abdominal stability to help decompress the lower back, take pressure off the groin area and hip flexors, and allow the toe flexors to relax. 

Techniques for Engaging Deep Abdominal Muscles

The best way to learn how to use these deep abs is with a balloon on your back or seated with your spine round and hips relaxed. Take deep exhales into the balloon and imagine tightening around your belt area first with a crescendo breath (soft to LOUD). 

Imagine pulling your pubic bone to your nose with ONLY your lower abdominals (no other muscles get Zen!). It’s important to relax everything else while you begin to strengthen these muscles. 

13. Standing Hip Drops/Side-Lying Leg Lifts

These exercises should be performed as neutrally as possible from a side-lying position. If you can’t get comfortable in neutral, slightly flex your lumbar spine. Make sure the gesture leg is still as neutral as possible or in slight hip extension. This will help facilitate the gluteus medius recruitment over a TFL (IT band problem muscle) dominance. 

People with stiff ankles and tight calves also tend to dominate the quadriceps. The TFL can contribute to this; therefore, the ability to abduct a hip on a person with tight calves becomes very hard. This will teach you how to load your hips without “gripping” your toes and get into both right and left stance properly. 

14. Single-Leg Hip Bridges/Rolls

Single-leg extensions, bird dogs, single-leg supported shoulder bridges, and hip rolls with a smaller range of motion are excellent choices. As mentioned above, the gluteals are often atrophied when we struggle to roll through the foot, so giving the gluteals a chance to develop will help relax the hip flexors and quads. 

Combined with the other protocols listed above, this should help to keep you on your heels, but be careful about assuming the exercise will take care of everything. You should not feel the front of your hip in a hip roll. This will only contribute to the overactivity of the hip flexors. These exercises are just as much (if not more) about what you DON’T use (i.e., hip flexors/calves) during the exercises rather than what you DO use (gluteals/deep abs).  

15. Short Foot

If you have “low arches" or need sneakers with arch support to run or walk without discomfort, the following exercise can help build strength and mobility. Perform this exercise in a seated position with your feet hip-distance apart. 
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• Place a small resistance band around your midfoot in front of your ankles.
• Plant your toes firmly on the ground and gently push into the band, one foot at a time, without scrunching up your toes. 
• You want to lift your arch toward the ceiling while leaving your toes and heel on the floor. 
• You should feel a gentle muscle activation along the bottom of your foot. 
• Hold this position for 3 to 5 seconds. 

16. Arch Isolation

This exercise targets the stability of your foot’s arch. Stand with your feet slightly wider than hip-distance apart. 
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• Press your big toe into the floor while keeping the smaller toes flat. 
• Try to avoid scrunching your toes. 
• Place a narrow band around your big toe and start to pull the band across your body to your opposite side. (You can place your hand on a chair for support. If you don’t have a band that is easily accessible, you can also wear a scarf.) Think of this as a “fish hook” that lifts your arch toward the ceiling. 
• Make sure to hold tension in the band with your big toe; the band can snap up if your toe loses its grip. 
• Hold this position for 30 seconds. 

17. Double Leg Hops

If you’re a sprinter, you’re likely focused on a key aspect of your training: explosive power. Plyometric exercises are a simple way to target that type of movement. Before you begin, make sure that you can hop without pain. 
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• Mark a line on the floor using a jump rope, strap, resistance band, tape, or chalk. 
• Keeping your feet close to one another, bend your knees and hop over the line forward, backward, and side to side. 
• Do 20 to 30 reps. 

18. Single-Leg Hops

For a challenge, try a single-leg hop. 
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• As with the double leg hops, move over the line forward, backward, and side to side. 
• Do ten reps on each leg. 
• You can also integrate jump roping into this movement to practice stability and coordination in a Tabata-style warm-up. 
• For eight rounds, perform 20 seconds of work and 10 seconds of rest. 
• You can also try this without sneakers for an added challenge for your feet. 
• Over time, you can lengthen your sustained effort from 20 seconds to 1 minute. 

19. Plate or Box Jumps

Another way to add plyometrics into your routine is with box jumps. If you’re not ready for full box height, you can begin by stacking weight plates. Make sure to jump and land with both feet. When you stand up on the plates or box, fully extend your hip by squeezing your glute muscles before carefully stepping back to the floor. 

As you become more comfortable with the exercise, you can increase the height of the plates, eventually graduating to a 16, or 20-inch box. To improve your explosive power, you add these to your warm-up or workout thrice weekly. 

20. Weighted Hops

Adding resistance is an easy way to vary your plyometrics routine. With a light dumbbell in each hand, keep the weights close to your body and practice small hops. Do not jump too high. Focus on ensuring that a small sliver of daylight can just pass beneath your feet. 

Start with a 30-second interval. As you become more comfortable with this exercise, you can increase the interval to the point where you feel some fatigue in your calves. If hopping is uncomfortable, you can perform this exercise with a heavy resistance band attached to a rig to assist with jumping. Try to build up to an interval of 60 to 90 seconds of consistent hopping before moving on to unassisted jumping or substituting for a lighter band.

Pliability: Enhance Your Fitness and Mobility with a Free 7-Day Trial

If you're feeling limited by pain or your ability to move, Pliability aims to:
‍

• Complement your existing fitness routine 
• Help you move better
  ‍

Sign up today for seven days free on iPhone, iPad, Android, or our website to use our mobility app to improve flexibility, aid recovery, reduce pain, and enhance range of motion.

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5 Tips to Maintain Healthy Feet for Better Mobility

1. Footwear: Get Your Feet Some Support! 

Finding the right shoes is crucial for foot health. Shoes that fit properly and offer support help keep feet aligned and prevent injuries. Avoid wearing fancy shoes that lack support and have a narrow toe box when possible. Choose shoes that are well-cushioned and have a flexible sole. Make sure the shoes aren’t too tight or too loose. If you have foot problems, talk to your doctor about the best shoes for your condition. They may even be able to suggest specific brands or styles. 

2. Stretch and Strengthen Your Feet with Exercises 

Just like the muscles in the arms and legs, the muscles in the feet need regular exercise. Stretching and strengthening the muscles in your feet keeps them flexible and healthy. Foot exercises also relieve tension from daily activities and help prevent injuries. 

Include foot exercises in your daily routine or warm your feet before and after regular workouts. Some foot exercises include toe raises, picking up marbles or towels with your toes, and ankle circles.  Regularly walking in supportive shoes can also keep the bones in your feet strong and healthy. 

3. Diabetic Foot Care Shouldn’t Be Overlooked 

People with diabetes are at an increased risk for developing foot problems that can affect mobility. High blood sugar levels can lead to nerve and blood vessel damage, which can decrease sensation in the feet and circulation. 

Poor circulation can slow healing, while reduced sensation can lead to injuries going unnoticed. Because of this, it’s crucial for diabetics to regularly inspect their feet for any cuts, blisters, or sores. If you have diabetes, talk to your doctor about creating a foot care plan to prevent injuries and keep your feet healthy. 

4. Home Remedies Can Help Sore Feet 

It’s common to have sore or achy feet after a long day. If you find yourself in this situation, first try to identify the cause. If it’s from wearing unsupportive shoes, change into better-fitting shoes and give your feet a break. 

You can also try some home remedies to ease your foot pain. Many people benefit from soaking their feet in warm water and Epsom salt. Others alternate hot and cold compresses to reduce inflammation. Using foot creams and ointments can help relieve discomfort, too. See an orthopedic specialist if your foot pain doesn’t improve or keeps returning. 

5. Orthopaedic Surgeons Can Help with Foot Problems 

Feet has over 25 bones and 30 joints that work together to help you move. With so many moving parts, knowing what's causing issues with your feet can be challenging. A consultation with an orthopedic specialist can pinpoint whether your foot pain is due to a disease or injury and guide you through steps for recovery.

Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Overstretching occurs when you push your muscles and joints beyond their limits, leading to damage instead of improvement. Though overstretch sounds simple, it can lead to painful injuries that may prevent your mobility training progress. Understanding the risks of overstretching will help you avoid it and improve your flexibility.

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