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 Back to Exercise Library.
Foot & Ankle Exercises
The best way to prevent injury is by having strong,
flexible muscles and joints which resist strain and injury. With
some simple cases of foot and ankle pain, certain exercises can help relieve
some pain episodes. Remember, never do any exercise that causes
increased pain.
Exercise Menu
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Ankle Stretch
Place one end of a Sportcord over your right foot at the instep (not the tip of the shoe). Extend your right leg and pull up the Sportcord until you have the desired resistance and difficulty. Extend your right toe downward, as if you are pressing on the gas pedal in your car. Hold extended for five seconds, and then repeat twenty times. Switch legs and
repeat with the left foot. |
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Ankle Flexion
Sitting on chair as shown with left leg
extended. Flex top of toe backward, and
hold for 20 seconds. Relax, and repeat
10 times. |
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Heel Raises
Stand near a wall or chair that you can
balance against. Slowly raise your left
foot backward until your lower leg is at
a 90 degree angle. Hold for 5 seconds,
return to starting position. Repeat 10
times with each leg. |
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Heel Slides
Lie on the floor as shown and slide your
right heel up towards your buttocks as
far as comfortable then slide back
down. Repeat 10 times with each leg.
*Roll mouse over image to view complete exercise. |
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Ankle Rotations
Raise your foot about 20 inches off the
floor. Then with your toe upward, rotate
the foot to the left and then back to the
right. Hold for 10 seconds then return to
starting position. Repeat 20 times for
each leg.
*Roll mouse over image to view complete exercise. |
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NOTE: We recognize that people will diagnose and treat
themselves. We have provided this medical information to make you more
knowledgeable about nonsurgical aspects of care, the role of exercise
in your long-term recovery, and injury prevention. In some cases exercise
may be inappropriate. Remember, if you diagnose or treat yourself, you
assume the responsibility for your actions. You should never do any exercise
that causes increased pain. You should never do any exercise that places
body weight on a weakened or injured limb or back.
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