Metatarsal Open Book

FootMobilityFoot FlexibilityToe Flexibility
Written By David Song

METATARSAL OPEN BOOK

This is a self joint mobilization technique used to open up the space between your metatarsals. Use the thumbs of your hands to contact the bottom of your foot and to open up the transverse arch gently until end range. Then use your fingers to pull them back in and repeat. You should feel a nice stretch opening up at the bottom of your forefoot (near the balls of your toes).

Structures Involved:

  • Transverse Arch

  • Metatarsals

  • Foot Lumbricals

Related Conditions:

  • Morton’s Neuroma

  • Turf Toe

  • Plantar Fasciitis

  • Metatarsalgia

Related Exercises

Featured
Single Leg Foot Plank
Foot, Foot Strengthening, Intrinsic Foot Muscles, MLA, Medial Longitudinal Arch, Plantar Fascia, Flexor Digitorum Longus, Tibialis Posterior, Abductor Hallucis, Flexor Hallucis Brevis, Flexor Digitorum Brevis
Single Leg Foot Plank
Foot, Foot Strengthening, Intrinsic Foot Muscles, MLA, Medial Longitudinal Arch, Plantar Fascia, Flexor Digitorum Longus, Tibialis Posterior, Abductor Hallucis, Flexor Hallucis Brevis, Flexor Digitorum Brevis
Foot, Foot Strengthening, Intrinsic Foot Muscles, MLA, Medial Longitudinal Arch, Plantar Fascia, Flexor Digitorum Longus, Tibialis Posterior, Abductor Hallucis, Flexor Hallucis Brevis, Flexor Digitorum Brevis
Short Foot Get Up
Foot, Foot Stability, Intrinsic Foot Muscles, Tibialis Posterior, Foot Strengthening, Quadratus Plantae, Abductor Hallucis
Short Foot Get Up
Foot, Foot Stability, Intrinsic Foot Muscles, Tibialis Posterior, Foot Strengthening, Quadratus Plantae, Abductor Hallucis
Foot, Foot Stability, Intrinsic Foot Muscles, Tibialis Posterior, Foot Strengthening, Quadratus Plantae, Abductor Hallucis
Foot Lateral Band Pull
Foot, Foot Strengthening, Toes, Toe Strengthening, Toe Flexor, Toe Flexion, Flexor Digitorum Brevis, Quadratus Plantae, Flexor Digiti Minimi Brevis, Flexor Hallucis Brevis
Foot Lateral Band Pull
Foot, Foot Strengthening, Toes, Toe Strengthening, Toe Flexor, Toe Flexion, Flexor Digitorum Brevis, Quadratus Plantae, Flexor Digiti Minimi Brevis, Flexor Hallucis Brevis
Foot, Foot Strengthening, Toes, Toe Strengthening, Toe Flexor, Toe Flexion, Flexor Digitorum Brevis, Quadratus Plantae, Flexor Digiti Minimi Brevis, Flexor Hallucis Brevis
Foot Row
Intrinsic Foot Muscles, Foot, Foot Strengthening, Toes, Toe Strengthening, Flexor Digitorum Brevis, Quadratus Plantae, Flexor Hallucis Brevis, Flexor Digiti Minimi Brevis, Toe Flexor, Toe Flexion
Foot Row
Intrinsic Foot Muscles, Foot, Foot Strengthening, Toes, Toe Strengthening, Flexor Digitorum Brevis, Quadratus Plantae, Flexor Hallucis Brevis, Flexor Digiti Minimi Brevis, Toe Flexor, Toe Flexion
Intrinsic Foot Muscles, Foot, Foot Strengthening, Toes, Toe Strengthening, Flexor Digitorum Brevis, Quadratus Plantae, Flexor Hallucis Brevis, Flexor Digiti Minimi Brevis, Toe Flexor, Toe Flexion
Towel Curl
Intrinsic Foot Muscles, Foot, Foot Strengthening, Flexor Digitorum Brevis, Quadratus Plantae, Flexor Hallucis Brevis, Flexor Digiti Minimi Brevis, Toe Flexion, Toe Flexor
Towel Curl
Intrinsic Foot Muscles, Foot, Foot Strengthening, Flexor Digitorum Brevis, Quadratus Plantae, Flexor Hallucis Brevis, Flexor Digiti Minimi Brevis, Toe Flexion, Toe Flexor
Intrinsic Foot Muscles, Foot, Foot Strengthening, Flexor Digitorum Brevis, Quadratus Plantae, Flexor Hallucis Brevis, Flexor Digiti Minimi Brevis, Toe Flexion, Toe Flexor
Arch Lifts
Foot, Foot Stability, Foot Supination, Foot Supinator, Intrinsic Foot Muscles, Short Foot, Abductor Hallucis, Tibialis Posterior, Flexor Hallucis Brevis, Flexor Hallucis Longus
Arch Lifts
Foot, Foot Stability, Foot Supination, Foot Supinator, Intrinsic Foot Muscles, Short Foot, Abductor Hallucis, Tibialis Posterior, Flexor Hallucis Brevis, Flexor Hallucis Longus
Foot, Foot Stability, Foot Supination, Foot Supinator, Intrinsic Foot Muscles, Short Foot, Abductor Hallucis, Tibialis Posterior, Flexor Hallucis Brevis, Flexor Hallucis Longus
Short Foot March
Foot, Foot Stability, Intrinsic Foot Muscles, Abductor Digiti Minimi, Abductor Hallucis, Quadratus Plantae, Flexor Hallucis Brevis, MLA, Medial Longitudinal Arch, Flat Feet, Pes Planus, Foot Supination, Foot Supinator, Plantar Fascia
Short Foot March
Foot, Foot Stability, Intrinsic Foot Muscles, Abductor Digiti Minimi, Abductor Hallucis, Quadratus Plantae, Flexor Hallucis Brevis, MLA, Medial Longitudinal Arch, Flat Feet, Pes Planus, Foot Supination, Foot Supinator, Plantar Fascia
Foot, Foot Stability, Intrinsic Foot Muscles, Abductor Digiti Minimi, Abductor Hallucis, Quadratus Plantae, Flexor Hallucis Brevis, MLA, Medial Longitudinal Arch, Flat Feet, Pes Planus, Foot Supination, Foot Supinator, Plantar Fascia
Short Foot Around the World
Short Foot, Intrinsic Foot Muscles, Flexor Hallucis Brevis, Quadratus Plantae, Abductor Digiti Minimi, Abductor Hallucis, MLA, Medial Longitudinal Arch, Plantar Fascia, Foot Supinator, Foot Supination
Short Foot Around the World
Short Foot, Intrinsic Foot Muscles, Flexor Hallucis Brevis, Quadratus Plantae, Abductor Digiti Minimi, Abductor Hallucis, MLA, Medial Longitudinal Arch, Plantar Fascia, Foot Supinator, Foot Supination
Short Foot, Intrinsic Foot Muscles, Flexor Hallucis Brevis, Quadratus Plantae, Abductor Digiti Minimi, Abductor Hallucis, MLA, Medial Longitudinal Arch, Plantar Fascia, Foot Supinator, Foot Supination
Unilateral One Inch Heel Raise
Ankle Stability, Foot Stability, Ankle Plantarflexion, Ankle Plantarflexors, Ankle Proprioception, MLA, Medial Longitudinal Arch, Plantar Fascia, Tibialis Posterior
Unilateral One Inch Heel Raise
Ankle Stability, Foot Stability, Ankle Plantarflexion, Ankle Plantarflexors, Ankle Proprioception, MLA, Medial Longitudinal Arch, Plantar Fascia, Tibialis Posterior
Ankle Stability, Foot Stability, Ankle Plantarflexion, Ankle Plantarflexors, Ankle Proprioception, MLA, Medial Longitudinal Arch, Plantar Fascia, Tibialis Posterior
One Inch Heel Raise
Tibialis Posterior, MLA, Medial Longitudinal Arch, Plantar Fascia, Ankle Plantarflexion, Ankle Plantarflexors, Ankle Stability, Foot Stability, Intrinsic Foot Muscles
One Inch Heel Raise
Tibialis Posterior, MLA, Medial Longitudinal Arch, Plantar Fascia, Ankle Plantarflexion, Ankle Plantarflexors, Ankle Stability, Foot Stability, Intrinsic Foot Muscles
Tibialis Posterior, MLA, Medial Longitudinal Arch, Plantar Fascia, Ankle Plantarflexion, Ankle Plantarflexors, Ankle Stability, Foot Stability, Intrinsic Foot Muscles
David Song
Previous

Toe Spread Extensions
Next

Midfoot Twist