Foot & Ankle Mobility Drill for Runners

Dynamic Multiplanar Approach Explained

Last night on a running technique webinar I presented, I was asked a question about one of the foot and ankle mobility drills we use regularly.

Rather than try to explain the exercise live on the webinar, I promised to record the quick video above.

Some runners won’t feel much when doing this…
But if you’re anything like me and often feel a typical stiffness around the midfoot, rearfoot and ankle the morning after a long run – this will give a great mobilising effect the the area, in all three planes of motion.

Last updated on March 2nd, 2021.


  1. Really interesting video – I always think of exercises where one limb is moving to benefit that moving limb rather than the weight bearing, static limb. Great tips. I’ll definitely be giving it a try.

  2. Hey this is exactly what I need, I’m super stiff in the mornings… Am I doing this in the mornings or after a run?? Thank you

  3. I had thought of this exercise the same as Donna. At least I felt it more in the swinging leg because of tight hip flexors and groin muscles. I appreciate the added guidance on this mobility drill.

  4. James,
    I have been following kinetic revolution for a while and really appreciate your expertise and passion for helping runners! I have a related question to your foot/ankle mobility video though. I have been having a lot of trouble with foot metatarsal pads… To combat it I have been working with a physical therapist who works with feet/orthotics. I have orthotics with a heightened heel, Metatarsal pads on my orthotics, as well as Hokas to reduce the pounding. Right now I am training through the pain. I have a race in two weeks. However, I would greatly appreciate any advice/help especially for after the race when I can begin rebuilding again.
    Thanks so much!