Weak feet and ankles are one of the biggest barriers to an active lifestyle. Sports injuries, fractures, and the aging process can all leave your feet and ankles lacking in strength and stability.
Luckily, under the guidance of podiatrist Thomas Rambacher, DPM, FACFAS, FAPWCA, located at Podiatry Hotline Foot & Ankle in Mission Viejo, California, you can improve your foot and ankle strength with simple exercises easy to do at home. These are five of the best exercises you can do to make your feet and ankles stronger.
Injury, overuse, sedentary lifestyle, and simply getting older can weaken your ankles and feet. This puts you at greater risk for injuries in your entire lower body.
By doing foot and ankle exercises, your feet can regain:
If your feet or ankles hurt, they also help lower pain levels. The best part is that foot and ankle exercises require minimal to no equipment and can be done anywhere.
To make your feet and ankles stronger, try these five effective exercises:
This exercise helps strengthen your toe muscles and makes them easier to control. Sit in a chair with a supportive back, with your feet on the ground.
Move only your toes out to the side, and hold the position for 5 seconds before returning them to the resting position. You can do this exercise with one foot at a time or both feet at once.
Calf raises improve balance and strength in your ankles and feet. Begin by standing on a sturdy step in a location where you can grab hold of something with your hand for balance.
Stand on your toes and hold the position for a few seconds before lowering your heels to stand firmly on the ground. You can make this exercise more difficult by placing a tennis ball under both heels.
You can strengthen your ankles and improve their range of motion with this exercise. You need a comfortable place to sit on the floor where you sit with your legs straight in front of you.
Start with dorsiflexion by flexing your toes backward as far as you can, then hold the position. Once you’ve returned to the resting position, complete the plantarflexion by pointing your toes and holding them in place.
Drawing the alphabet with your ankles and feet helps with strength and range of motion. You can do this exercise sitting or lying down.
Once in a comfortable position, draw every letter of the alphabet with your ankle in the air. Continue until you’ve drawn all the letters. Then do the same with your other ankle.
You can make your toes and feet stronger with toe crunches or curls. You need a chair and a towel.
Sit on the chair, and place the towel under your foot. Curl your toes, grab the towel, and pull it back to you. Repeat with your other set of toes.
A personalized program gets the most out of your foot and ankle strengthening exercise routine. After an evaluation, Dr. Rambacher develops an ideal routine for your current foot and ankle condition, age, and goals.
Dr. Rambacher also can refer you to a physical therapist for continued support. To make an appointment to discuss your feet and ankles, contact us today.
