Each of our feet has 26 bones, 33 joints, more than 100 muscles, tendons and ligaments and fascia wrapped around it. Feet are meant to be mobile, not trapped in shoes. Use the drill below to give your feet some love and reclaim some movement. The before and after test will show you whether you need more or less time, or a gentler or firmer hand.

If you cannot see the embedded video, check it out here https://vimeo.com/348075177.

Test

Try each of these tests and get a feel for your range of motion (ROM):
– Forward fold with straight legs (touch your toes or the floor)
– Hip rotation to each side with feet under hips and palms together in front of you

Drill

Sit down and mobilize each foot in four ways:

1. Brace your foot and twist and move your heel
2. Grab your mid-foot and heel. Twist in bend in various directions
3. Massage and bend your forefoot, flex and extend your toes
4. Massage your arch, middle of your sole, outside of your sole, then the whole bottom of your foot.

Retest

Try the two tests and see if your ROM changed:
– Improved ROM means that the drill works well for you. Do it every day.
– Decreased ROM means that the drill was too intense. Spend less time on it or be more gentle.

How did the drill go for you?

Thanks to my friend Mark Jones from 360 Rehab for the inspiration.