As you age you will notice your body loses muscle mass, especially if you do not regularly exercise. Muscle mass loss will also occur in your ankles and feet, which can contribute to balance and mobility problems. An effective strength training routine includes foot exercises to strengthen feet, prevent foot problems and improve balance.
Plantar Flexion
Plantar Flexion is the act of bending your foot down toward the ground as if planting something in the ground. You can do this exercise seated with your feet off the ground and no resistance, or you can make it more challenging by standing and rising up onto the balls of your feet. This exercise will strengthen muscles in the bottom of your feet.
Dorsiflexion
Dorsiflexion is performed by flexing the ball of the foot up toward the ceiling. You will feel the muscles in the top of your foot and front of your ankle working. You can perform this exercise seated with no resistance, or standing---keep your heels on the ground and lift the balls of your feet and toes off the ground.
"Eat the Towel"
Dr. Angela Smith, from the American College of Sports and Medicine, describes to McKnight's how to perform the exercise she calls "Eat the Towel." While seated in a chair, place a towel on the floor with a small portion under your toes. Grab at the towel using your toes, keeping your heel on the floor. Repeatedly grab then stretch out your toes until the towel is completely under your foot.
Foot Circles
Foot Circles should be performed while seated. Extend your legs out in front and circle your feet to the right a few times and then to the left. This exercise will help keep your ankle joints lubricated and more functional and strengthen muscles that extend into the feet.
Assisted Stretches
Stretching exercises for your feet are just as important as large muscle stretches. Help stretch the muscles in your feet by manually pulling your feet back, while sitting down. You can use a towel to help pull if you cannot reach your foot.
Pencil Grab
The "Pencil Grab" can be done standing or seated. Just as the name suggests, try to pick up the pencil from the floor using your toes. You will be working foot muscles and stretching them all in one exercise.
Heel to Toe
While sitting down rock your feet back and forth from "Heel to Toe." This exercise combines Plantar Flexion and Dorsiflexion. The fluid movement will help to lubricate the joints and warm-up the muscles. Walking requires heel to toe movement which makes this a logical warm-up prior to walking.
