Foot and Ankle Exercises

Utilize these foot and ankle exercises to strengthen the muscles and increase the flexibility with in your feet. If you experience issues before, after, or during these exercises, it's best to stop and consult with a healthcare provider.

Toe Curl

1. Sit on a chair and place a towel beneath your feet. Keep your feet flat on the floor.
2. Grab the towel with your toes on either foot (use one foot only), curling your toes inward.
3. Hold for 10 seconds or as needed and release the towel.
4. Repeat with the other foot. Do 5-10 reps and 3-5 sets for each foot.

Toe Raise

1. Stand with your feet shoulder width apart. Find a chair or countertop to use for balance (it's not needed though).
2. Slowly lift your toes off the floor, pointing them upwards and hold the position for 10 seconds or as needed.
3. Do 10-20 reps and 3-5 sets.

Seated Foot Dorsiflexion

1. Sit on a table or chair that is high enough so your feet don't touch the ground.
2. Flex your feet upward and hold the position for 10 seconds or as needed.
3. Do 10-20 reps and 3-5 sets.
4. This can be done with weights. However, if weights are used, do not hold the position.

Toe Walking

1. Stand up on your toes and walk around for up to 3 minutes or do it for 5-10 steps
2. It's best to do this on a surface that won't cause you to slip, like carpet.

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