Foot & Ankle Mobility Sequence

Check out our Foot, Ankle & Achilles Program: dgrinteractive...
It gives you lifetime access to David's exact 8-week system to fix foot, ankle & achilles injuries and leap from pain to performance.
It is full of detailed video walkthroughs, accessible on our platform, showing you every step of the way.
dgrinteractive...

[@ChaseMountains]

Good to see you moving man. You're the goat with this stuff and it's great to see what you struggle with personally. See you in October ;)

[@DavidGreyRehab]

Thanks mate! Can’t wait for the workshop!

[@gardenvarietymoves]

So much knowledge crammed into this short doable sequence thank you David - very helpful!

[@DavidGreyRehab]

Glad you enjoyed it!

[@eightlimbs451]

I'm gonna try this on the days I am squatting! Thank you for sharing!!

[@DavidGreyRehab]

You’re welcome 🙂

[@jonstapleton9250]

Loving this little sequence! Coming back for the 3rd time :)

[@DavidGreyRehab]

Let’s Go 🚀

[@peterbruck4363]

Thank you David, this is incredibly valuable!

[@DavidGreyRehab]

Thanks Peter!

[@jaypercival5737]

Thanks for this David! Lots to work on here. Would love to see you do a flow like this for the hands/wrists. 🙏

[@voivoidabuk5687]

very cool to see, thank you for sharing! 🙏🏼

[@DavidGreyRehab]

You’re welcome mate!

[@cambentley]

A rare sighting of backwards-cap David 👀

[@marketmonster6055]

So I appreciate videos like this by the way I have your course, but my injury was so severe that it bothered me to do some of the exercise exercises in your course. Since then it's gotten a lot better. This was a really bad ankle injury in January, but I never really gave it the time it need to heal, but it wasn't just an ankle injury. There was a lot of pieces of my foot that I think also got injured like my ehl and fhl... I have found that doing a bit of this has helped, especially when I'm lifting up the toes as far as getting some of that pinching and blocking to go away. This has been by far the worst injury I've ever had and what's frustrating is I can still play and walk and do the things I love but when I really want to get explosive, it's hard to because of the pinching and some of the pain that happens anyways let me know if you have any more recommendations. It seems like doing this mobility sequence, especially lifting up the toes while going into forced Dorsey flexionseem to help.

[@Alexgg-qk6og]

Can do these mobility exercises if you have knee pain like patellar tendon or something like that?

[@N1ch0la5C00p3r]

How often would you do this?

[@Branagan1994]

Hi David - thanks for all the content! Physio myself & working my way through your interactive platform and programmes as best I can. Question for the podcast (not sure where to post it) In regards to overpronated feet, I'm looking to strengthen the intrinsic foot muscles & get the muscles to create that medial arch again for me - but I'm unsure if orthotics on a daily basis is hindering my progress there. Have had flat feet playing GAA whole career and generally used off-the-shelf orthotics with arch support in them. I'm fairly hypermobile with ongoing hip instability issues causing SIJ, (L) adductor tendon & (L) L-Spx pain. Thinking the hip needs cleaned up with stability work, isometrics to settle adductor tend & glute strengthening but I'm not sure if the overpronated feet are contributing to pain when I'm running as well. For context I ran a 14k fun run couple of weeks ago and 7k in the SI / L-Lspx pain kicked in. Very sore but I pushed through it. I'll have 3 months off-season now and the aim is to run pain-free and get back to my best. Main question is - would you continue with orthotics while I rehab the hip/SIJ issues or would you prioritise one thing at a time. Any feedback at all appreciated, cheers!

[@estebancholisteras281]

Hi David, huge fan here. What about the grizzling sound i here in my knees when i rockback? Should i be worrried? Its almost the same sound my neck does when i'm doing the neck circles from your ubb (great stuff by the way).

[@teachdanz]

I have been thinking of getting one of your lower body programs but after watching this I think they may be too advanced as I have limitations in toe flexion and can't sit back on my heels

[@DavidGreyRehab]

Our Foot & Ankle Program isn’t too advanced. It starts slow and builds up in difficulty as you progress. In our programs, we don’t ask you to do anything that isn’t right for you. There’s plenty of exercises to work on that will challenge you at the appropriate level. A huge mistake that people make is leaving a restriction in one area hold them back from progressing in all other parts of their body

[@teachdanz]

@@DavidGreyRehabthank you for that piece of information!!! I really do enjoy all i learn from your podcast and social media!

[@jordiejames67]

With the half kneeling tibia rotation, what exactly are you trying to grab? Is it the meaty part of the gastro, behind the tibia? 😅

[@DavidGreyRehab]

You’re not really trying to grab any muscles in particular. The goal with the hands is to assist the tibia in rotation so whatever position of the hands allows you to do that is good (more proximal tibial rotation is better though)

[@timr8456]

DG, are you familiar with Kadour Ziani? He swears by a lot of this stuff

[@reboundpt4987]

Would you still do this with people with bunions?

[@DavidGreyRehab]

@@reboundpt4987 It depends on what limitations they had tbh. I’m sure they could still do lots of these positions. But with bunions I usually focus a lot more on pronation and supination work in standing to make sure the midfoot and rearfoot are moving well (which is almost always missed with bunion people)

[@Jclarkey11ccfc]

toppppppppppp

[@DavidGreyRehab]

🙏

[@Jclarkey11ccfc]

@@DavidGreyRehab how many times a week should we do this king?

[@DavidGreyRehab]

@@Jclarkey11ccfc Ideally you would run through them everyday. Just for 2 mins transitioning from one position to the next. That’s what helped me the most when I first started this stuff and I think it works better than doing one long session once a week (but that’s good too).

[@Jclarkey11ccfc]

@@DavidGreyRehab 2 minutes per exercise? I’m confused . Thanks for the response!

[@pedropicapiedra4851]

The second exercise seems impossible

[@DavidGreyRehab]

Which one??

[@pedropicapiedra4851]

​@@DavidGreyRehab 1:38 . I have a very supinated and high arch foot and that angle you get with that exercise is unreachable for me. Of course thank u for uploading this great content.

[@Alexgg-qk6og]

​@@pedropicapiedra4851 Do you improved your supination? I have the same problem with this position like you

[@nadinesales4651]

I can’t put my knee on the floor with mt poor big toe extension 😂

[@MrFLedin]

First

[@DavidGreyRehab]

Second

[@MrFLedin]

Fourth. These vids are really nice, cool to see the stepup in all areas didn’t even know there was a higher ceiling for the DGR fam 🫶