Your feet and ankles do a lot more work than you might think. Whether you're standing, walking, or running, they support your entire body weight and keep you balanced. So it makes sense to give them some TLC with regular strengthening exercises. Strong feet and ankles help prevent injuries, improve posture, and even reduce pain from conditions like plantar fasciitis, flat feet, or ankle instability. Let’s explore a few easy, effective exercises you can do at home to build strength and improve mobility in your feet and ankles.

1. Toe Curls

This exercise strengthens the muscles on the bottom of your feet (your arch).

How to do it: Sit in a chair and place a small towel on the floor. Use your toes to scrunch the towel toward you.

Reps: 10–15 times on each foot.

Tip: For extra challenge, place a small weight (like a soup can) on the towel.

2. Heel Raises

Heel raises build strength in your calves and ankles.

How to do it: Stand tall near a wall or sturdy chair for balance. Slowly raise your heels off the ground and hold for 5 seconds. Lower back down.

Reps: 2–3 sets of 10 repetitions.

Tip: Try this on one foot at a time for an extra challenge.

3. Toe Spreading

This improves foot alignment and balance.

How to do it: Sit comfortably and place your feet flat on the floor. Try to spread your toes apart as far as possible. Hold for a few seconds, then relax.

Reps: Repeat 10 times.

Tip: Can’t spread them much? Keep practicing daily—mobility improves with time.

4. Ankle Alphabet

Great for enhancing ankle mobility and control.

How to do it: Sit or lie down with your leg extended. “Draw” the letters of the alphabet in the air using just your foot.

Reps: Switch feet and repeat.

Tip: This is a great warm-up or cool-down for runners and athletes.

5. Resistance Band Foot Flex

This strengthens your foot and ankle flexors.

How to do it: Sit with your legs straight and loop a resistance band around the ball of your foot. Hold the ends of the band and push your foot forward like you’re pressing on a gas pedal. Slowly return to starting position.

Reps: Repeat 10 times per foot.

Tip: Use different resistance levels to increase intensity as you get stronger.

Why It Matters

Ignoring foot and ankle strength can lead to chronic pain, balance issues, or increased injury risk. These simple exercises help keep your lower extremities strong, agile, and better equipped to handle daily movement and stress. Whether you're an athlete, someone recovering from an injury, or just want to stay mobile and pain-free, incorporating these exercises a few times a week can make a big difference.

Book a Visit with Dr. Snyder Today

Sometimes foot pain or instability is more than just a strength issue. If you're dealing with persistent foot or ankle discomfort, it’s time to consult a professional.

Dr. Jason Snyder at Professional Podiatry in Brooklyn offers expert diagnosis and personalized treatment for a wide range of foot and ankle conditions.

Visit us: 1501 W 6th St, Suite 1A, Brooklyn, NY 11204

Call us: (718) 331-1100

Request an appointment online: Click here to book now