Beginner Foot & Ankle Exercises

Sit on the floor. Place the lax ball under the achilles tendon close to the heel. Apply pressure down and hold then slowly move the leg side to side. Inch the ball up the calf continuing to hoover at tight spots. Move and hold the ball for 2 min per calf.

Sit on the floor. Start with the foam roller under one knee. Use the opposite leg and both hands on the floor to support you as you raise up your bottom and move over the foam roller. Roll a couple inches at time to get the entire back of the calf. 

Move to put the foam roller under the outside of the calf. Start at the knee and roll a couple inches at a time toward the ankle. 

Move to put the foam roller under your shin. Do not roll the bone, do tilt away from midline to get the shin muscle. Hands are in front of you. Start at the knee and roll a couple inches at a time toward the ankle. 

Move to put the foam roller under the inside of your leg. Start at the knee and roll a couple inches at a time toward the ankle. 

You can add pressure with your hand if that increases the release to the muscle. 

If your knee hurts at any time then STOP. Let your doctor know. 

2min per side for a total of 8min per leg.

Sit with the right knee extended. 

1. Dorsiflex/ plantar flex: Point the toe and hold for a count of 3, then flex the toe hold for a count of 3. Repeat 10x. 

2. Eversion: Start with the right foot flexed at “12 o’clock” move the foot away from midline to “2 o’clock” hold for a count of 3 then return to  “12 o’clock” and hold for a count of 3. Repeat 10x. 

3. Pronation: Start with the right foot flexed, scoop the heel away from the midline hold for a count of 3 then return.  Repeat 10x. 

4. Inversion: Start with the right foot flexed at “12 o’clock” move the foot away from midline to “10 o’clock” hold for a count of 3 then return to  “12 o’clock” and hold for a count of 3. Repeat 10x. 

5. Supination: Start with the right foot flexed, scoop the heel toward the midline hold for a count of 3 then return.  Repeat 10x.

6. Repeat on the left side. 

Sit, extend your knee, point your foot. Move the ankle and foot to spell each capital letter from A-Z. Try to keep the knee and hip from moving. Repeat on the opposite side. Do 2 sets total for each foot.

Stand. Toes are flared out to start, then curl in the toes only. Do not raise the foot or curl the arch of the foot. Hold for a count of 2, then flare/ straighten the toes out. Hold for a count of 2.  Repeat 10x for 3 sets per foot. 

Place a hand towel on a smooth surface, put one foot on the towel. Contract your toes and the arch of your foot to grab the towel and bring it under your foot. Straighten out your foot and then contract a different part of the towel and move it under you. Repeat 10x for 3 sets per foot. 

Stand. Lift your toes off of the ground and then lower the baby toe to the floor followed by each individual toe until you have all 5 toes on the floor. Then bring up the big toe followed by each individual toe until you have all 5 toes off of the floor. Repeat 10x for 3 sets per foot.

Stand 1-2 feet facing away from the wall. Heels stay grounded, lean your body against the wall. Raise the toes off the ground to decrease the angle of the ankle as much as possible, contracting the shin muscle. Hold for a count of 3. Lower the feet down for a count of 3. Repeat 10x for 3 sets. 

Standing on both feet. Have a chair/ wall for support. Slowly rise to your toes, contracting the calf muscles hold for a count of 3 and then lower back to the floor. Repeat 10x for 3 sets. 

Stand on one foot and the other foot is on a ball. The standing foot has pressure on the big toe, little toe and heel, slight flexion of the knee and tight muscles from the ankle to back. Start with the heel on the ball and allow for the calf to be stretched, aim for small movements so you are getting mobility of the ankle. You are not aiming for a deep stretch.

Next, roll the ball behind you and keep the toe pointed. Move the ball to allow the foot to roll in, then roll the foot out. Continue moving the ankle with gentle pressure opening up all aspects of the ankle. 1-2min per ankle.