Exercises Can Strengthen Your Feet and Ankles
Exercises that focus on building strength in the feet and ankles can improve stability, mobility, and overall function. Weakness or stiffness in these areas may lead to foot pain as well as contributing to pain in the knees, hips, or lower back. Foot and ankle exercises include static holds, resistance movements using exercise bands, and simple dynamic exercises like picking up small objects with the toes. These activities help activate the muscles that support the foot’s arch and promote better balance. Calf exercises are also useful, since the muscles in the lower leg are connected to the heel through the Achilles tendon and play a role in how pressure moves through the foot. A chiropodist can evaluate your specific condition, recommend exercises that suit your foot structure and mobility level, and help monitor your progress to avoid overuse or strain. If you are experiencing weakness in the feet or ankles, it is suggested that you make an appointment with a chiropodist for help.
Stretching and strengthening your feet is very important for maintaining your foot health. If you would like to learn more about exercises for your feet, please consult with one of the specialists from Thornhill Foot Clinic. Our chiropodists can help you maintain the health of your lower limbs and your mobility.
There are a variety of relatively easy-to-do exercises that can boost the strength, flexibility, and mobility of your feet, as well as relieve foot pain.
Strength exercises:
Toe splay - Spread the toes apart and hold for several seconds; improves control over toe muscles
Toe curls - Scrunch up a towel with your toes; strengthens the flexor muscles
Marble pickup - Pick up marbles with your toes; strengthens the muscles on the undersides of the feet and toes
Walking on sand - Stretches and strengthens feet and calves
Flexibility exercises:
Heel raises - Raise the heels while keeping toes on the ground
Toe point - Raise the heels while pointing the toes, keeping just the tips of toes on the ground
Toe curl - Raise the heels while curling the toes inwards, keeping just the tips of toes on the ground
Big toe stretch - Use your hands to gently stretch your big toes up, down, and to the side
Exercises for foot pain:
Toe extension - Gently pull the toes up towards the ankle and hold for several seconds
Ball roll - gently roll a golf or tennis ball underneath the arches of the feet
If you have any questions, please feel free to contact our office located in . We offer the newest diagnostic and treatment technologies for all your foot care needs.
