Ankle and Foot Exercises

The feet and the ankle are the most easily fractured parts of the body. Most of our daily activities involve walking or running and it could be a sudden stamp of your feet that might cause it to sprain especially in this activity-driven society.

The following are some of the ankle and foot exercises that could be useful in developing strong muscles.

1.Ankle pump up. This exercise increases ankle dorsiflexion and helps in strengthening the muscles in the front of your lower leg. To perform this exercise, you have to pull your foot up just like you are trying to touch your toes to the front of your lower leg. You stay in this position for about 10 seconds. You can try doing the exercises three times a day.

2. Ankle pump down. This exercise increases ankle plantarflexion and helps in strengthening the muscles at the back of your lower leg. To perform this exercise, push your foot down like you are trying to point your toes toward the floor. You stay in this position for about 10 seconds. You can try doing the exercises three times a day.

3. Bent knee stretch. This exercise stretches the soleus, one of muscles of your calf. To perform this exercise, place yourself in front of a solid wall. Then you stretch out your arms to lean against the wall. Move your one foot forward while the other foot stays back. Bend your knees farther back slightly until you a get feeling of it being stretched. You stay in this position for about 30 seconds. You can try these exercises three times a day.

4. Straight knee stretch. This exercise stretches the gastrocnemius, one of the muscles of your calf. To perform this exercise, you place yourself in front of a solid wall. Then you stretch out your arms and lean against the wall. You move your one foot forward while the other foot stays back. You straighten the knee further back slightly until you get a feeling of it being stretched in the back of your calf. You stay in this position for about 30 seconds. You can try doing the exercises three times a day.

5. Toe pick ups. This exercise strengthens and improves the flexibility of your toes. To perform this exercise, you place some objects on the floor and pick them up using your toes and move them to another place. You can do 3 sets of this exercise three times a day.

These exercises are just simple yet benefit you so much. So, keep those feet and ankle’s muscles strong.