Stretches That Support Healthy Feet and Ankles

Strong feet and ankles protect you from severe consequences of falls and sports injuries. When your feet and ankles are in good shape, you can stay moving, active, and engaged in your day-to-day life. 

If foot pain, ankle pain, or ankle instability prevent you from doing the things you love, get in touch with Town Center Foot & Ankle. Dr. Stephen Eichelsdorfer (Dr. Ike) and our team of podiatry experts can help you understand what you need to do to keep your feet and ankles in good shape. 

We provide physical therapy services to new and existing patients from offices in Kingwood and Atascocita, Texas, and we know the right exercises to address your unique needs. Here are some stretches Dr. Ike may recommend to support the development of healthy, strong, and flexible feet and ankles.

Keeping your feet and ankles mobile

These exercises increase the mobility and flexibility of your feet and ankles.

Ankle circles

Sit or lie down for this exercise. Turn your ankle in slow circles, first to the right, then to the left, doing 10 repetitions per foot in each direction. You can also draw the alphabet in the air with your foot, one at a time, completing two full sets of the alphabet to stretch and strengthen your ankles.

Toe raise, point, and curl

This three-part exercise strengthens your whole foot, including your toes. Sit in a chair with a straight back and your feet flat on the floor. Then, raise your heels while keeping your toes on the floor until only the balls of your feet are still on the ground, working one foot at a time. Hold for 5 seconds, and then lower your heels.

In the second stage, you raise your heels and point your toes, leaving only the front edges of your big toe and second toes on the floor, working one foot at a time. Hold for 5 seconds and then lower down.

Finally, raise your heels and curl your toes inward to leave only the tips of your toes on the floor, working one foot at a time and holding for 5 seconds before lowering. Complete all three stages 10 times.

Building foot and ankle strength

These exercises increase your foot and ankle strength and stability over time.

Marble grip and lift

You can use marbles to increase the strength of the soles of your feet and the undersides of your toes. Here’s how it works. Sit in a chair with your feet flat on the floor in front of two bowls: one empty and one bowl containing 20 or so marbles. Then, using one foot at a time, pick the marbles up and move them to the empty bowl. Repeat for both feet.

Toe spread

Your toe muscles all need individual strengthening and flexibility training. You can do this exercise on one foot at a time or on both feet at once.

Start by sitting in a chair with a straight back, your feet on the floor. Spread your toes as far apart as possible without straining, and hold for 5 seconds. Repeat 10 times. To intensify the exercise, you can loop a rubber band around your toes to increase resistance, building strength more quickly.

Your foot and ankle health needs

No two people’s foot care needs are exactly the same. At Town Center Foot & Ankle, you get customized care that keeps your feet and ankles in the best shape possible. Dr. Eichelsdorfer considers your footwear needs, conditioning pace, and risk of injury in advising you on the right stretches and strengthening exercises for your feet and ankles.

To learn more about the right targeted foot and ankle exercise plan for you, contact Dr. Ike at Town Center Foot & Ankle online or over the phone today and schedule your appointment.