Foot & Ankle Strengthening Exercises

Purpose: Strengthen dorsiflexion (the action of pulling the foot up at the ankle and lifting the foot off the floor when we walk)

Starting Position: Sitting or lying down, relax the foot into a neutral position and place one hand along the top of the foot

Action: Gently draw the foot upwards into the hand, resisting the movement with the hand so you feel the muscles clench.  Remember, the foot shouldn’t move but you should feel the muscles along the front of the foot and ankle clench

Repetition: Hold for 3-5 seconds and relax.  Repeat 10-20 times

Purpose: Strengthen plantarflexion (pointing the toes down such as the push off phase of walking)

Starting Position: Sitting or lying down, relax the foot into a neutral position and place one hand along the sole of the foot

Action: Gently push the foot downwards into the hand, resisting the movement with the hand so you feel the muscles clench.  The foot stays still

Repetition: Hold for 3-5 seconds and relax.  Repeat 10-20 times

Alternative: Rather than using your hand to provide the resistance, sit on the floor with your foot against the wall.  Push through your toes into the wall

Purpose: Ankle strengthening exercise for eversion (turning the foot outwards)

Starting Position: Sitting or lying down, relax the foot into a neutral position and place one hand along the outer border of the foot, next to the little toe

Action: Gently push the foot outwards into the hand, resisting the movement with the hand so you feel the muscles clench.  Keep the foot still throughout

Repetition: Hold for 3-5 seconds and relax.  Repeat 10-20 times

4.  Static Turn Ins

Purpose: Ankle strengthening exercise for inversion (turning the foot inwards)

Starting Position: Sitting or lying down, relax the foot into a neutral position

Action: Place one hand along the inner border of the foot, next to the big toe. Hold the foot as you try and lift it up into the hand so you feel the muscles clench.  Keep the foot still

Repetition: Hold for 3-5 seconds and relax.  Repeat 10-20 times

Alternative: To work both feet at the same time, place a ball between your feet as shown. Then, apply some pressure into the ball with the front and inner aspect of your feet and hold

Purpose: Strengthen dorsiflexion (raising the front of the foot)

Action: hook the theraband under your opposite foot and up to your hand as shown.   Keeping the heel on the ground, lift up the target foot, pulling up against the band

Watch Points:  Ensure the heel remains in contact with the ground throughout

Alternative Position: Tie the theraband securely to a stable object in front of you to anchor it down and then pull the foot up as described

Purpose: Strengthen plantarflexion (pointing the foot downwards)

Action: Hold firmly to the end of the theraband taking up any slack.  Press the foot downwards and forwards as shown

Watch Points:  Ensure the heel remains in contact with the ground through out

Purpose: Strengthen eversion (turning the foot out)

Action: Hook the theraband under your opposite foot and up to your hand as shown.   Keeping the heel on the ground, swivel the target foot out to the side, allowing the outer border of the foot to rise up slightly, pulling against the band

Watch Points:  Ensure the heel remains in contact with the ground throughout

Alternative Position: Tie the theraband securely to a stable object at your side anchor it down and then pull the foot up as described

Purpose: Strengthen inversion (turning the foot inwards)

Action: Cross your legs and hook the theraband under your free foot and up to your hand as shown.   Keeping the heel on the ground, slide the target foot inwards allowing the inner border of the foot to rise slightly, pulling up against the  resistance band. You should feel the muscles on the inner side of your leg working

Watch Points: Ensure the heel remains in contact with the ground throughout

Alternative Position: Tie the theraband securely to a stable object beside you to anchor it down and then pull the foot in as described

Purpose: Strengthen the muscles that support the arch of the foot

Starting Position: Sit on a chair with your foot resting flat on the floor

Action: Draw the base of the big toe towards your heel lifting the arch up off the floor.  Make sure you keep the heel, big toe and ball of the foot on the floor throughout.  Hold for 3 seconds and relax

Repetitions: Spend about 1 minute doing this

Progression: Perform the exercise in standing

Top Tips: There is only a very small movement with this exercise so it may take a few goes to get the hang of it.  It may help to place a coin underneath the base of your big toe and ensure that you keep resting on throughout for extra feedback.  It won’t feel like you are doing much, but it really makes a difference

Purpose: Strengthens the inner foot muscles called the intrinsics

Starting Position: Rest your foot flat on the floor on top of a towel

Action: Scrunch your toes to try and lift the towel off the floor.   Keep the heel in contact with the floor throughout

Repetitions: Spend 1-2 minutes doing this

Top Tips: You can still do this exercise without a towel, just mimic the action

Purpose:  Improve the strength and control around the foot and toes

Starting Position: Place some small objects such as marbles on the floor and have an empty bowl nearby

Action: Pick up each marble using your toes and place it in the bowl

Repetitions: Spend 1-2 minutes doing this, twice a day

Purpose: Strengthen the toe muscles and sole of the foot

Starting Position: Place corks or small sponges between each toe

Action: Squeeze the corks with your toes

Repetition: Hold for 3-5 seconds and repeat 10-20 times