Whether you are recovering from an injury or just trying to improve the strength of your feet and ankles, you should add some foot exercises to your fitness routine. Develop strength with a resistance band. Increase balance and strength with a little yoga. Improve the flexibility of your ankle with a little stretching. Your feet ankles will be stronger, healthier, and less prone to injury. Consult your doctor before beginning any new fitness regimen, particularly if you have suffered an injury.
Point and Flex
Sit in a chair and wrap a piece of resistance band around the balls of your right foot. Grasping the ends of the bands in your hands pull it taut. Press the balls of your foot away from you, pointing your foot. Return to the starting position. After completing 10 to 20 repetitions, place your foot on the ground, anchoring it through your heel. Move both ends of the band to your left hand, and step on the band with your left foot, making sure the band is taut. Flex the top of the foot up toward your shin, then return it to the ground. Complete 10 to 20 reps, then repeat both of these exercises 10 to 20 times on the opposite foot.
Roll In and Out
Loop your resistance band around the balls of your right foot and grasp the ends of the band in your left hand. Pull the ends over and rest your hand on your left knee. Your foot should be off the ground. Rotate your foot to the right, aiming the bottom of the foot away from you; complete 10 to 20 reps in this direction. Switch the ends of the band to your right hand and extend your right hand out to the side at knee level. Rotate your foot to the left, aiming the bottom of your foot toward your left leg; do 10 to 20 reps, then repeat both exercises on the opposite foot.
Balance
There are several steps to building balance in the ankle; be sure to progress at your own speed. Begin by standing with your feet about hip-width apart. Make sure to press through both sides of the balls of the foot and the ankle equally. Once you have mastered this position, try transferring your weight onto your right foot. Lift your left foot slowly off the ground, progressing into a tree pose, with your left foot resting on your calf or thigh as you balance on the right foot. Try to hold the pose for 30 to 60 seconds, and repeat three times before switching to the left side.
Ankle Stretch
Stand facing a wall. Place your hands on the wall and extend your right leg behind you. Keep your right leg straight and your right heel pressed into the ground. Both toes should point straight ahead, toward the wall. Lean in toward the wall and hold. Before switching sides, repeat the stretch with a bend to the right leg. Keep the right heel pressed into the ground the entire time. Hold each stretch for 30 to 60 seconds. Repeat each stretch two to three times on each side.
References
- Sports Injury Clinic: Resistance Band Plantarflexion Exercise
- Sports Injury Clinic: Resistance Band Dorsiflexion Exercise
- Sports Injury Clinic: Resistance Band Eversion Exercise
- Sports Injury Clinic: Resistance Band Inversion Exercise
- "Yoga Journal" magazine: Tree Pose
- National Institute on Aging; How to Improve Your Flexibility; Jan. 31, 2008
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