8 Foot Exercises for Healthy Feet and Ankles
The exercises we show here have an emphasis on active movement in various angles and ranges of motion.
A lot of people don’t fully explore the movement our feet and ankles are capable of, and this results in stiffness and weakness. The first step is knowing that it is actually possible to move this way, and the next and best step is to practice!
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1. Foot Circles with Toes Flexed (Curled)
- Keep the toes curled gently (not too tight, or your foot may cramp).
- Make a slow and controlled circle in one direction for the alloted reps, then switch directions.
- You may need to take a break between reps to prevent cramping.
Do 10-15 reps in each direction for 2-3 sets.
2. Movement Coordination
- Here, you’ll be working on controlling the movements of your toes and feet with your ankles.
- Curl your toes as you point the foot, then extend the toes as you flex the foot.
- Then, reverse those movements. Extend the toes as you point the foot, then curl the toes as you pull the foot back.
Do 10 repetitions of both variations for 2 sets.
3. Diagonal Patterns
- With this exercise, you’ll work on diagonal patterns for the feet and ankles.
- Trace an ‘X’ with your foot, bringing it from the outer/upper corner, down to the inner/lower corner, then from the inner/upper corner, down to the outer/lower corner.
- Start by practicing this on the ground or sitting on a chair. As you get more comfortable you can try working on this while standing.
Do 10-20 reps for 2-3 sets.
4. Rolling Up Onto the Toes
- Start in any position that’s comfortable for you, whether that’s in a full squat like Rachel demonstrates in the video, or in more of a lunge position, or with hands supported on something. Just have one foot in front, and one foot behind.
- Roll forward so you’re up on the toes of the front foot. Go as far forward as you can comfortably go.
- Play around with the positioning, and make sure to work on both sides.
Do 5-8 reps for 3 sets.
5. Squats with Ankle Rotation
- The main action with this exercise is rolling the ankle in and out.
- You can do this from a squat position like Rachel shows, or you can do this while sitting on a stool or chair–whatever works best for you.
Do 5-8 reps for 3 sets.
6. Ankle Rolling Side-to-Side
- This exercise emphasizes strengthening the ankle in unusual positions with weightbearing. By doing this while standing, your ankle will be bearing some of your bodyweight (but only put as much weight as is comfortable).
- Lift up onto the toes of one foot, and shift the weight on the toes from side-to-side. Repeat on the opposite foot.
Do 5-8 reps for 3 sets.
7. Weightbearing Ankle Circles
- With this variation, you’ll lift your toes off the ground so that you’re just on the heel of your foot. Again, you’ll do this standing so that your ankle is bearing weight, but you can adjust how much weight to your comfort level.
- Rotate the ankle in one direction, then go in the opposite direction. Repeat on the other side.
- You’ll then do the same exercise, but this time, go up on the ball of your foot and perform ankle circles with the heel off the ground.
Do 10 reps in each direction for 2 sets.
8. Calf Raises
- For this exercise, you can either elevate the leg on a stool or step, or you can do this on the ground.
- If you are up on a step, you’ll lower one or both heels down toward the ground until you feel a nice stretch in the calves. Then, press through the balls of the feet to lift the heel up. Do this slowly, and with control.
- From the ground, just focus on lifting the heels up, then slowly lowering.
- Try this with both straight and bent legs.
Do 8-12 reps for 3 sets.
