Addressing Strength and Mobility at the Foot for Golfers

Force starts at the ground—more specifically, with how we interact with it. For golfers, the ability to create and control ground reaction forces is essential for an efficient, powerful swing. That requires proper sequencing, strong and capable lower limbs, and the ability to maintain posture and positioning through the hips, low back, and shoulders.

However, every one of these forces begins and ends at the foot. If the foot and ankle can’t move or stabilize as they should, the body is forced to compensate higher up the chain, often at the knee, hip, or spine. Over time, this leads to lost power, inconsistent ball striking, and increased injury risk.

In this article, we’ll break down the key mobility demands of the foot and ankle for golfers and show you how to strengthen through these ranges to improve force production, efficiency, and durability on the course.

Mobility at the foot and ankle for golfers

There are a few key movements we want from the foot and ankle for golfers. This includes ankle dorsiflexion, tibial internal and external rotation, and foot pronation and supination. Let’s start with what these movements look like…

 For more on this topic, visit this article here:

-How the foot creates power in the golf swing

Ankle dorsiflexion

Dorsiflexion is an important movement that allows hip and knee flexion to occur without having to compensate where pressure and weight is being placed in the foot. If the ankle does not allow the knee to track forward easily, the foot will begin to lift and shift OR the knee will limit its flexion and drive more hip flexion. This effectively changes the posture of the joints above and below the hips, having critical impacts on the performance of the swing.

Tibial internal and external rotation

This bit of rotation is important for participating in the turn in both the backswing and downswing. It may be surprising, but the knee actually allows for (and should have access to) some rotation. This is a critical motion that is coupled with flexion and extension of the knee joint, but will also allow for more rotation in the swing without (or before) the foot below starts to compensate.

Foot pronation and supination

This motion helps the joints above it move as they should without the foot having to compensate or loose positioning. The arch of the foot should naturally move as we turn and rotate the joints above it. If the mobility or motor control at the foot has stopped allowing this motion to happen, then we are left with what I call a “brick” for a foot. We are now victim to our foot tilting as the weight and pressure shifts. When we retain the ability to supinate and pronate, the pressure shift in the swing becomes more efficient and we keep more ability to create power.

Drills for mobility, strength, and stability in the foot

Here are a few drills that will drive positions at the foot like dorsiflexion, internal and external rotation, and pronation and supination. Work through these positions slowly and with intent to get the most out of them!

1.Towel pronation and supination

This is a great drill for improving the functional ability for the foot and ankle to dorsiflex while weight bearing by allowing the bones and joints of the foot to naturally return and move into positions for dorsiflexion. We also get the restoration of pronation and supination by focusing on the movement of the arch of the foot dropping down and rising back up.

2.Toes off reaches

This drill creates an environment that encourages pronation, supination, dorsiflexion, and internal and external rotation of the foot, ankle, and tibia. The beauty of this drill is we get to work from a weight bearing position and with integration of all of these movements together, as the foot was designed to do.

3.Pronation foam roller drill

This is a difficult drill, encouraging us to drive pronation at the foot while putting force down through the foot. We are also teaching the hip, pelvis, hamstring and lower leg to work through pronation without compensating at the regions above. Try to drive the big toe and inside edge of the foot down without letting the knee move inwards with it.

 

4.Into hip kettlebell swing

This exercise helps pull some things together. As we weight bear on the lead side leg, the kettlebell helps pull us (more so our pelvis) into the forward leg, creating pelvis on femur internal rotation. For this to happen without compensation, the lead side foot has to allow supination and pronation as we go into and out of the hip above it. Just like in the golf swing. So with this drill, we are driving force and speed form the forward leg while the foot must create and change shape along the way.

 For more on the signifigance of integrating foot mechanics into the golf swing, visit this article here:

-3 lessons for our latest golf intensive

Conclusion

The foot is often the most overlooked piece of the golf performance puzzle, yet it plays a critical role in how force is created, transferred, and controlled throughout the swing. Without adequate mobility at the ankle, rotation through the tibia, and the ability to pronate and supinate at the foot, the body is forced to find motion elsewhere—often at the knee, hip, or low back—leading to compensations, inefficiency, and injury.

By restoring and strengthening these fundamental foot and ankle movements, golfers can improve their ability to interact with the ground, maintain better posture and sequencing, and ultimately generate power more efficiently. The drills outlined above are not just about flexibility—they build strength, stability, and control through the exact ranges the golf swing demands.

If you’re dealing with recurring pain, inconsistent ball striking, or feel “stuck” in your swing, it may be time to look down at what’s happening at your feet. Improving foot and ankle function can be a game-changing step toward better performance, longevity, and resilience on the golf course.

Learn more about addressing and improving function at the foot and ankle for golf with this comprehensive video here:

-Dr. Nick DC, MS, TPI, CSCS

If you would like to learn more about your body, pain, and performance, send Dr. Nick an email at contact@integratedrpc.com or call at (585)478-4379, or schedule a FREE discovery visit at Contact.

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