Toe Pick-Ups for Inactive Feet

July 02, 2018

What is going on guys, happy Mobility Monday! There is no better way to start the week than by getting a solid training session in, and your training has to include focusing on your weak points. This week’s Mobility Monday tip focuses on activating the intrinsic foot musculature on the plantar surface of your foot. Did you know that we all have four layers of muscle on the bottom of our feet? It is pretty astounding to think that we have that amount of muscle density in that small area. These muscles, many of which act on both the foot and ankle, tend to be overlooked in training and rehabilitation settings. When these groups of muscles are not working properly, it can attribute to poor biomechanics, poor balance and neuromuscular control, foot pain, shin splint pain and knee pain.. and that is cutting the list very short. Needless to say these muscles do quite a bit, and if they are ignored, problems will begin to manifest.

The movement in this week's Mobility Monday is a quick and easy exercise you can incorporate into a warmup, rehab or prehab routine. You start by taking a paper towel, or grabbing a handful of stones or marbles, and using your toes, you will pick them up and place them to the side of the original pile. You want to aim to hit 12-15 toe pick ups per foot for 3 sets. This will very likely have your feet burning, so be prepared. When you start to notice you feel more stable and you are walking better, you will know the pain is worth it.

Todd Sabol - Contributor


Injury Prevention, Rehabilitation, Functional Examination, Soft Tissue Treatment


BS, Marietta College, 2015

MS, Ohio University, 2017


BOC Certified Athletic Trainer, 2015

OTPTAT Licensed Athletic Trainer, 2015


Currently is in his third year as Head Athletic Trainer at New Lexington High School providing sports medicine services for all athletes. He is the owner of his own sports medicine seminar business which provides seminars for Ohio coaching certifications. He also provides treatment at Old School Gym for Cory Gregory and numerous other members.

"I have always strived to be a practitioner of what I do. Whether that was being a collegiate soccer player or now engaging in powerlifting and bodybuilding, I strive to push my body to its limits like the clients I treat so I can be a more effective clinician. I get no better feeling than having someone leaving a treatment session with me feeling, moving and performing better, it is the reason I love what I do."

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 Size Chest Length
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M 40" 29"
L 44" 30"
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