Lower Limb Series Part 1: Lower Limb Mobility for the Foot, Ankle and Knee
Oct 17, 2026
We want good relative motion at the foot, ankle and knee so we can manage forces, access different ranges and create strength to support the rest of the body. This first video in the series is about increasing that relative motion and improving proprioception with a handful of simple tools.
1. Therapy ball foot rolling
Use a therapy ball (I wouldn't use a lacrosse ball, since they tend to be too hard). Place the arch on the ball and gently roll back and forth. I'm not trying to release a bunch of tension in the fascia; I'm just trying to feel the foot. Start with the arch, rolling front to back, then move to the transverse arch and roll side to side across the big toe mound (the first metatarsal) and the area behind the pinky toe (the fifth metatarsal). Roll along the lateral arch, then onto the heel, using light pressure and exploring the outside of the heel too. Spend two to three minutes on each side.
2. Find your heel points while standing
Standing and loaded into the ground, you can find different points on the heel that promote more supination or pronation. You'll need two wedges, or a rolled-up band or sock under the first metatarsal head and the fifth. Start with the outside of the heel with the knee straight. Then bend the knee until you find the inside of the heel (the bend is small; the point is right over the big toe). If you struggle to feel the outside, a wedge under the fifth metatarsal can give feedback. Once you've found the points, place the wedges and move between them: straighten the knee and turn slightly toward that side to find the outside of the heel, then bend the knee and turn away to find the inside. The tibia externally rotates with the straight knee and internally rotates as you bend. Do five to ten, inhaling to rotate out and exhaling to rotate in.
3. Weight shifts between the outside and inside heel
Stand with your feet hip-width apart and toes forward. Shift weight over to one side without turning, so you're on the outside of one heel (slightly turning toward it and softening the knee) and the inside of the other heel with its knee straight. Go back and forth, breathing and taking your time, and exhale as you switch. If you notice one side loses the first or fifth metatarsal, use your wedges there and repeat on each side.
4. Band pulls to mobilize the transverse arch
On a step, put a band (a heavier TheraBand works well) under the first and second metatarsal heads and pull up against it with your hand so the transverse arch lifts as you find the inside of the heel. Push the knee forward into dorsiflexion, then return to neutral and pull again. Then move the band under the third metatarsal head to go the opposite direction, pulling as you find the outside of the heel and driving down into it. Do about 10 to 15 on each.
5. Passive heel and tibia rotation
Using your hands, rotate the heel in one direction while holding the lower tibia and rotating it in the opposite direction, then switch. The two motions oppose each other, working on rotation manually. Try to relax as you do it.
6. Knee rotation on a slider, then on a step
Place your foot on a slider, plate or towel and hold the knee steady. Slide the foot in and rotate the tibia (feel for the tibial tuberosity) inward, then slide out and rotate it outward. This creates rotation at the knee that often gets overlooked. Do 15 to 20 reps on both sides.
To take it to a step, use wedges if you lose your first or fifth metatarsal head. Drive the knee forward over the big toe (a positive shin angle, with dorsiflexion) without hiking the hip or rotating the body away, and rotate the tibia as you go. Many people lack the rotation they need here and dump into the heel. Combine it with your breath: inhale as the knee goes straight forward, outside heel on the way back out, and exhale in to the inside heel. Repeat about 10 times.
Watch more
Foot mobility exercises: 4 steps to improve your foot mobility
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