Foot Flexibility and Mobility in Swimming

When we think about improving our swimming technique, we often focus on arm movements, breathing, or body alignment. But one of the most underestimated — and essential — elements for efficient swimming, especially in freestyle, is foot mobility.

Why are feet so important in freestyle?

In freestyle, your feet work like both a rudder and a propeller. The correct movement helps:

•⁠ ⁠Keep the body aligned and elevated in the water, reducing drag;

•⁠ ⁠Contribute to propulsion, even if subtly, saving energy from the arms;

•⁠ ⁠Ensure fluidity in your stroke, with more effective and less turbulent kicks.

To do this, your feet need to be extended (or pointed) — that is, stretched in line with your body, as if pointing backward. In this position, they create less resistance and glide better through the water.

Stiff feet, limited ankle mobility, or toes pointing down (instead of back) increase drag and make an efficient kick more difficult. That’s why working on foot and ankle flexibility and mobility is so important.

3 simple exercises to improve foot mobility

The good news? Just a few minutes a day can significantly improve this ability — and the best part: you can do it anywhere, anytime.

1. Active flexion and extension

Sit with your legs stretched out in front of you. Alternately, point your toes forward (extension) and then pull your toes toward your shin (flexion). Do this slowly, paying attention to each phase.

Goal: increase ankle control and range of motion.Reps: 15 to 20 with each foot.

2. Extension with towel or elastic band

Sit on the floor with legs extended. Wrap a towel (or resistance band) around the ball of your foot, hold both ends, and gently pull towards your body, keeping your knee straight.

Goal: stretch the front of the lower leg and encourage foot extension.Hold: 20 to 30 seconds, twice per foot.

3. Sitting on your heels

Kneel on the ground with feet extended back (in plantar flexion). Slowly sit back onto your heels. If it’s uncomfortable, place a cushion between your feet and glutes.

Goal: stretch the top of the foot and ankles.Hold: 30 seconds to 1 minute, increasing gradually.

More flexible and mobile feet can make a big difference in the water. A small investment of time out of the pool can lead to better glide, less drag, and more comfort during your swims.

So, why not add these exercises to your routine and feel the difference in your next swim?