Your feet are two areas of your body that help you maintain balance when walking, running, jumping or performing any other standing movement. Maintaining strong feet can help prevent injury to your ankles and all the bones joints, tendons and muscles that involve your feet. Consult your health care professional to make sure these exercises are safe for you and can help strengthen your feet or help you meet your personal fitness goals.
Ankle Dorsiflexion and Plantarflexion
Ankle dorsiflexion and plantarflexion exercises stretch your ankle flexors and extensors and can be done by both feet at the same time. Place a rolled-up towel underneath each calf, and move your left foot toward your body and your right foot away from your body. Hold each position for six seconds, and switch positions for each foot. Return both feet to the starting position, and perform six repetitions with each foot.
Ankle Circles
Ankle circles strengthen your ankle rotators as you perform the exercise sitting on a chair. Sit up straight with your back firmly against the back of a chair. Slowly lift both feet off the floor, rotating your right foot in a clockwise direction, and your left foot in a counterclockwise direction. Repeat this movement six times. Avoid slouching, and keep your knees bent throughout the exercise.
Heel-to-Toe Walk
The heel-to-toe walk focuses on establishing balance in your feet so you can perform actions such as walking upstairs and downstairs with ease. Stand up straight your arms at shoulder level and fully extended out to your sides. Position the heel of one foot slightly in front of the toes of your other foot; they should almost touch each other. Walk in a straight line toward an object, focusing on it to keep you steady as you approach it. Perform 20 steps toward the object and 20 steps back to your original starting position.
Toe and Heel Stands
Toe and heel stands work your ankle extensors and flexors and the muscles that surround your toes. Stand in front of a solid object such as a table and, placing your palms flat on the object, raise yourself up on your toes. Hold this position for six seconds, and slowly return to starting position. Rock back and balance on your heels, holding this position for six seconds. Return to starting position and repeat the entire exercise six times.
