This exercise was primarily inspired by David Grey Rehab's pronation exercise, however I have adjusted it to a degree to suit the usage needed for internal training. Whichever way you approach it, working to open and release the midfoot is more or less essential for everyone who wants their legs to function well. People often ask me what good exercises are or if certain exercises are better than other exercises, and for the most part the answer to this is contextual; it depends entirely on the person and their particular strengths and weaknesses as to whether a given exercise is good or not for them. This exercise, however, I can comfortable call "objectively awesome" and I really think that pretty much everyone should work on it (with the obvious exceptions of people with injuries that don't yet allow them to load the leg like this, but they should probably also approach this when they are capable of it).
As usual, approach these practices only if you're willing to assume full responsibility for the outcomes, whether positive or negative. These practices are explorative in nature and so results can be unpredictable. If you're looking for safety and guarantees, it's best to look elsewhere.
You can find more details about me and my work on my website:
craigmallett.com
I also have an online community hosted by Mighty Networks which is free to join and you can find right here:
community.crai...
If you're interested in getting personal guidance through this process of internal training, I have a complete student program available. This includes fortnightly personal calls, free access to all my local and online zoom classes, and monthly theory lessons. Find more details here:
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Happy training!
Craig Mallett
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