Ankle and Foot Exercises
Click the highlighted exercise title to see a video demonstration of each exercise!
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How: While standing, gently lift the arch of your foot without curling your toes or rolling your ankle outward. Think about shortening your foot by drawing the ball of your foot toward your heel.
Why: Strengthens the intrinsic foot muscles to support the arch and improve foot stability.
Common Mistake: Curling the toes or rolling the foot outward instead of lifting the arch.
How: While seated or standing, actively spread your toes apart as wide as you can without gripping the ground. Focus on controlling each toe while keeping the rest of your foot relaxed.
Why: Improves toe control and foot muscle activation for better balance and stability.
Common Mistake: Gripping the ground or curling the toes instead of spreading them.
How: Place your foot on a towel and use your toes to scrunch the towel toward you. Keep your heel down and let the movement come from your toes and arch.
Why: Strengthens the small muscles of the foot that support the arch and aid in propulsion.
Common Mistake: Lifting the heel or using the whole leg instead of isolating the toes.
How: Stand on one leg while keeping your posture tall and your foot tripod engaged (heel, big toe, little toe). Hold steady without letting your arch collapse or your body sway excessively.
Why: Improves balance, proprioception, and foot/ankle stability.
Common Mistake: Letting the arch collapse or shifting excessively side to side.
Closed Chain Dorsiflexion Mobilization
How: With your foot flat on the ground, bend your knee forward over your toes without letting your heel lift. Move slowly and stay within a comfortable range.
Why: Increases ankle dorsiflexion to improve movement mechanics and reduce injury risk.
Common Mistake: Letting the heel lift or the foot collapse inward.
How: Stand in a staggered stance with most of your weight on the front leg, then rise up onto your toes. Lower slowly to build strength and control through the calf.
Why: Strengthens the calves in a position specific to running.
Common Mistake: Letting the ankle collapse or bouncing too quickly.
Eccentric Heel Raises Off Step
How: Rise up onto both toes, then slowly lower one heel down below the step level. Emphasize a controlled lowering phase.
Why: Strengthens the calves and improves Achilles tendon capacity.
Common Mistake: Dropping the heel too fast or letting the ankle collapse inward.