Looking after your feet and ankles is key to living a healthy and active life. On average, we spend 3 to 5 hours per day standing or walking, and ignoring the health of our feet can lead to painful conditions and irreversible damage to the tendons and structure.
Foot and ankle injuries can have many causes, but the most common include repetitive use, poor footwear, strain during sport, and underlying conditions like arthritis. To reduce the chance of these injuries or conditions developing, you can work on foot strengthening exercises, which will ease the impact on your bones and tissue day-to-day.
If you’re currently experiencing foot pain, our podiatrists are able to diagnose foot conditions, and guide you to recovery. But, for those wishing to prevent any discomfort from developing, our consultants have put together a list of the most recommended foot and ankle exercises that you can do daily.
5 Foot and Ankle Exercises to do at home
1. Toe Raises
Toe raises target the tibialis anterior, the lower leg, to improve ankle strength and stability. This is a strongly recommended exercise for those suffering from shin splints.
Start by standing with both feet firmly on the ground. Slowly rise your heels so that your weight shifts onto your toes. After holding the position for 3 seconds, gently, lower your heels back onto the ground.
Repeat this 20 times. This exercise can be performed wherever you are, whether that be standing in a queue, brushing your teeth or waiting to be served in a bar.
2. Ankle Circles
Ankle circles help increase mobility around the ankle joint. This exercise is slow, so there should not be any pain. By regularly doing ankle circles, your joints will stay lubricated and flexible, reducing tension and stiffness.
Take a seat on a sturdy chair and lift one foot off the floor. Begin rotating this foot in circular motions at a comfortable pace.
Aim to complete 10-20 circles clockwise and repeat again for anticlockwise. When you feel ready, switch to the alternate foot.
3. Calf stretches
Leg circulation is vital for blood flow. Calf stretches not only help improve blood flow, but reduce the risk of straining muscles and tearing tendons.
To complete calf stretches, place your hands against a wall and put one foot in front of the other. Your front leg should be bent, keeping your back leg straight. Gently lean into the wall so you feel a gentle stretch against the back leg.
Hold each stretch for 20-30 seconds before swapping the front leg. Repeat each set 3 times in each leg up to 3 times a day.
4. Towel curls
Towel curls are an efficient way to practice foot strengthening, especially for conditions like plantar fasciitis. These exercises also target the arch of the foot, which is great for runners.
Begin by sitting down. Place the towel under one foot and scrunch the towel inwards with your toes. It can be tempting to use your heel during this process, but focus on keeping your heel in one place to ensure the toes are doing the work.
Once the towel has been scrunched as much as possible, reverse the process by trying to smooth the towel to its original position. Repeat this 10-15 times per foot around 4 times a week.
5. Single leg balance
Often deemed as a way of improving balance, the single leg balance also helps increase strength in the ankle and feet. This exercise is suitable for most people, however, it’s advisable to avoid this one if you have a condition that affects your coordination, or you suffer from arthritis.
Simply stand upright, bend one leg so that you’re balancing. If you feel unbalanced or unstable, simply put your arms out to your side and choose a focus point to concentrate on.
Keep the position for 30 seconds if you can. If balance is an issue, keep support by touching a wall or something sturdy nearby.
When should I do these exercises?
Anyone can take part in these exercises at any time. They’re most important for those playing sports or running, as this is when most injuries can occur.
If you are currently suffering from a foot or ankle injury, your consultant will advise you on when they think it is best for you to begin these exercises. Foot and ankle injuries can be debilitating. We spend so much time on our feet, so it’s important we treat the recovery period with care. Often after an injury, we try to get back to our normal activities before our bodies are ready, leading to a prolonged healing time or further pain.
How can we help?
Prioritising your feet and ankles is vital for staying active and mobile. Our podiatrists are expertly trained in diagnosing and treating foot and ankle conditions. If you’re wishing to speak to our team about problems you’re experiencing, or would like advice, you can contact us today. We’re always happy to help.
