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Foot Mobility: How to Perform a Middle Toe Pull

education mobility Nov 12, 2018

Let's talk about the area we are trying to mobilize so you can get the most out of this drill!

Locate the boney protuberance just below your ankle on the middle/top of your foot, just before that there is a dip. This is the joint we are trying to mobilize!

Oftentimes this drill is turned into a stretch rather than a mobilization. Let's see if you can isolate one small joint in your foot! We will follow up with additional variations for the rest of your foot. 

Middle Toe Pull


Here's how you perform the drill:

  • Use a prop for support so that you eliminate any balance issues. We want to focus on the quality of the food mobilization.
  • Set your foot back behind you on a padded surface for comfort. The knee of your trail leg should be just behind your hip.
  • Keep your ankle centered, not drooping to the side.
  • Begin in a tall lengthened spine.
  • Bring the front of your foot down and forward. Once you hit the end range, you can add to the movement by bending your stance leg slightly. 
  • The bend in the stance leg should enhance the joint motion, it should not over stretch the top of your foot!

Common mistakes:

  • Turning the drill into a stretch rather than a joint mobilization. Review the target area and focus on opening the joint rather than stretching the top of the foot
  • Bending the stance knee instead of opening the top of the target foot. 
  • Bending the knee on the same side rather than opening the top of the foot
  • Building up too much tension all over
  • Breath holding

Let's get your feet moving freely! Let us know how it goes!

(Education Credit: this drill is part of a series of mobility drills taught by Z-Health Performance Solutions - a leading educational company in neuro-centric training for pain and performance) 


About the Author: 

Taylor Kruse, recently featured in Men's Health, is dedicated to empowering you with the truth and tools for improved health and performance.

His inspiration stems from more than 15 years of education and coaching through systems like Zhealth Performance, The Burdenko Method, and various movement practices.

In 2013, he co-founded KRUSE ELITE with girlfriend, Alisha Hale. Both are dedicated to inspiring people, coaches, and trainers into their best health and performance.


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