You can increase your feet and ankle flexibility and strengthen the muscles above the ankle to help reduce common injuries.
Try these exercises. Remember do not perform these or any exercises to the point of discomfort. Skip the exercise if you feel any pain. If you’ve had an injury to the feet or ankles consult your doctor before undertaking any exercise program.
Achilles tendon stretch:
Stand facing a wall about two feet from it. Step forward with the right foot and lean toward the wall placing your hands and forearms against the wall. Bend the right (front) knee, keeping the back leg straight. Lean forward until you feel a stretch along the back of the rear leg. Hold for 15 seconds. Now straighten your bent leg and feel a stretch in the back of your ankle (Achilles tendon). Hold for 15 seconds. Repeat 5 times with each leg.
Heel raise: Holding on to the back of a chair stand on one foot and Raise up on your toes then slowly lower yourself down. Repeat 5 times on each side.
Ankle extend: Lie on your back and point your feet and toes as far as possible. Then flex the ankles and bring toes back up as far as possible. Repeat 5 times.
Ankle flexes. Attach 1 or 2 pound weights to your ankles and lie on your side. Lift one ankle toward the ceiling, pointing the toe toward the ceiling, then pointing it toward the floor. Repeat pointing your toes in out up and down and do 3 sets of 10 repetitions every other day.
Ankle curls. Sit on the edge of a table with a 1 or 2 pound weight attached to each foot. Alternately raise and extend each foot and repeat 10 times with each foot.
Alphabet writing; Sit on the edge of a table or in a chair and “write” the letters of the alphabet in the air with your foot. Complete the alphabet with each foot.
Towel curl: With a towel flat on floor place your toes on the towel (your heel should be slightly above the floor) and curl your toes pulling the towel toward you by get-together the towel with your toes. If this exercise becomes too easy add weight to the towel.
Pick up stand. Stand with one hand on a table or back of a chair for balance. Drop a cloth on the floor and pick it up with your toes. Then bend the knee and transfer it to your free hand Repeat on each side 10 times.
Golf ball roll: Sit in a chair with a golf ball on floor at your feet. Put a foot on top of the golf ball and roll it for several minutes all round the bottom of the foot. Repeat with the other foot.
