Ankle and Foot Exercises - Total Orthopaedic Care

One of the most important foot exercises you can do daily is to walk barefoot...on a safe and cushioned surface of course!

Fixing You: Foot & Ankle Pain: Self-treatment for foot and ankle pain, heel spurs, plantar fasciitis, assessing shoe inserts and other diagnoses (Volume 1)

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  • As a Pilates teacher, I am constantly working with peoples' feet. Whether it's bone, muscle, ligament or tendon, small issues in the feet can lead to larger full body problems. For most people, simply maintaining the structural integrity of the arches of the feet is enough to stave off progressive foot problems. Learning how to lift the arches is one of the most effective foot exercises you can do, and yet most people overlook this key move to shape and maintain the arches of the feet.

    You can quickly and easily help improve foot muscle strength, flexibility and movement with a focused foot posture program and specific foot care exercises. [Before following any advice, it is recommended that you consult with your physician if you suffer from any health problems or special conditions, or are in doubt about the suitability of any exercise.]


  • Foot pain is no small thing. Your feet carry the weight of your body, everywhere you go. Even more strain is put on the feet if you participate in active sports such as running, basketball, or dance. When you feel foot pain, it is important to do the proper foot exercises and stretches that will help you to recovery more quickly. Something to keep in mind is that while foot exercises and stretches will help tremendously, there are also some products that will aid you in pain prevention and recovery as well. Tuli’s® products are specifically designed to offer support and shock absorption during every day walking or vigorous physical activity. Whether you need Gaitors or Heel Cups, there is a product that will aid you during your foot stretches and exercises.

    The Theraband foot exercises can be done seated in a chair, or lying on your back. Place the band lengthwise along the entire foot. Hold the ends of the bands with your hands. The tighter you hold the band (closer to your ankle) the more resistance/more difficult the exercise. The stronger the Theraband, the more challenging the exercises will be. Bands come in a variety of colors for increasing the difficulty. Work to maintain good knee, ankle, and foot alignment during each the exercises.

    Physical Therapy: Ankle/Foot Exercises

  • The previous section have concentrated on ankle strengthening exercises. Here we look at foot strengthening exercises for the mid foot, arch and toe regions.

Foot exercises for plantar fasciitis | Sore toes

Foot flexibility and resistance exercises can be built it into your daily routine. Most can be performed during the workday. You can do some while you sit at your desk; others require you to stand up. To avoid slips and falls, you may want be barefoot and have a chair, desk, or wall nearby that you can use for balance. Don't do foot exercises if they hurt. Before doing any foot exercises, be sure to take some time to stretch and strengthen the muscles in your feet. Otherwise, your feet will suddenly bear the brunt of all that activity, especially with high-impact sports like tennis or aerobics. And if you have arthritis, diabetes, cardiovascular problems, or structural foot problems that might affect your ability to exercise, consult a foot care specialist first.