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Think of this as a foam roller for your foot! Spend about 1-2 minutes rolling on each foot. Work your way from the back of the foot to the front. Hold in various positions along the foot, especially in the heel, under the big toe, and along the arch. While standing or seated, gently roll your foot along a tennis ball (a firm ball such as a lacrosse ball works great here, too). Your goal is 60 seconds per foot, and with practice you can do this with both feet simultaneously. Do you find doing the lifting/lowering or spreading tricky? That’s your cue to keep working on it! Sometimes after you complete the next movement, or at the very end of this sequence, try this one again. Spread your toes apart like you’d spread your fingers. Working with one foot at a time to start, lift and lower your big toe, then your other toes. Start in the standing position with your feet about hip width apart and toes facing straight ahead. For quick reference, text instructions for each exercise are included below the video. Note: All the foot and hip mobility exercises are described and demonstrated in the video below.
#Hip mobility exercises full
I recommend starting with one full cycle of this sequence, and then you can repeat or pick out the exercises you feel you need to focus on again and do those. Preferably, complete these exercises bare footed, but wearing socks works, too. You can use a large, thick towel or blanket in place of the half cylinder. This foot and hip mobility sequence only requires about 5-7 minutes of time, a small ball (a lacrosse ball, tennis ball, or similar), a yoga block, and a half cylinder or half dome. So, even if everything feels fine, you may enjoy doing these as part of your post-run routine. In addition, most of the work you can do to improve foot and hip mobility just feels good in the moment. Healthy feet, ankles, and hips also contribute to happier knees because of the knee’s position between the foot and hip. Restoring or creating appropriate mobility and strength in areas you use a lot contributes to stronger, healthier, and more durable running in the long run. Although self-care for runners can seem complicated, I want to give you a simple foot and hip mobility routine you can do at home – with minimal equipment – to help mobilize your feet and hips.
Many runners experience tightness or soreness in their feet and hips at some point.
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