The Best Exercises for Foot & Ankle Strength
Strong feet and ankles are essential for maintaining balance, preventing injuries, and supporting overall mobility. Whether you’re an athlete, someone recovering from an injury, or simply looking to improve stability, incorporating targeted exercises can make a big difference. Here are some of the best exercises to strengthen the muscles in your feet and ankles.
Toe Curls and Extensions
Place a towel flat on the floor and use your toes to scrunch it up toward you. This strengthens the small muscles in your feet that contribute to balance and grip. For an extra challenge, try picking up small objects like marbles with your toes.
Heel and Toe Walks
Walking on your toes for 20–30 seconds helps strengthen the calf muscles and the arches of your feet. Conversely, walking on your heels targets the muscles in the front of your lower legs, improving ankle stability.
Calf Raises
Stand with your feet hip-width apart and slowly lift your heels off the ground, rising onto your toes. Hold for a few seconds, then lower back down. Perform 10–15 reps to build ankle and calf strength.
Ankle Circles
While seated or lying down, extend one leg and rotate your ankle in circular motions. Do 10 circles in each direction to improve mobility and strengthen stabilizing muscles.
Resistance Band Exercises
Loop a resistance band around your foot and gently push against it in different directions—up, down, left, and right. This helps build strength in the ankle and foot muscles, enhancing control and stability.
