Show your Feet and Ankles some TLC

Exercises for Your Feet & Ankles

Consistent movement (ie strengthening and stretching) the feet and ankles can help ensure that the muscles are providing the best support. These movements can help to increase the range of motion in the feet. The following movements are simple and don’t require complicated equipment to perform. You can easily do these at home or in the gym as part of your warm-up or recovery day. A great deal of injuries at the knee and hip can be contributed to the feet and ankles (ie flat feet, ankles injuries, etc).

A) Roll out the bottoms of your feet and calves

  • Using either a tennis ball, lacrosse ball, softball (or any hard-ish ball toy)

  • Start by putting slight pressure and rolling on the ball at the arches of your feet

  • Move to the front and roll out under toes

  • Perform a few “gas pedals” with the ball under your toes

  • Include at the heel too

  • Roll 3-5 minutes on each leg

B) Toe Scrunches

  • Sitting in a chair with no shoes on, feet flat on the floor

  • Focusing on foot at a time, splay and lift the toes up, place down and gently pull your toes towards you

  • You can also add in a small towel under your foot to have an objective to pull

  • Do these for 15-30 seconds for 2 Sets

C) Big Toe Stretch

  • Sit in a chair

  • Bring your left ankle on top of your right knee (Figure 4 position)

  • Using your hand, gently stretch the big toe; moving up, down and side to side

  • Hold the stretch in each position for 5 seconds

  • Repeat 10 times before switching to the other foot

D) Wall Calf Stretch

  • Face a wall and raise the arms at shoulder height) so that your hands are flat on the wall

  • Move one foot back, keeping the knee straight (your back leg)

  • Then, bend the knee of the opposite leg (your front leg)

  • Both heels flat on the floor

  • You will feel a light stretch in the back of the lower leg (the back leg)

  • To feel a stretch a little bit lower (Achilles tendon), slightly bend the back knee

  • Hold for 30-45 seconds on each side for 2 times per side, alternating legs.

These are exercises are not individualized to suit any health issues that may be exacerbated by low, moderate to high intensity activity. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a general physician or other health-care professional before beginning this program. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional. This program has been designed as a general guideline. The use of any information provided in this program is solely at your own risk.

Meena Sharif