The feet and ankles provide a stable foundation for the rest of the body. Exercises focusing on this area are essential before a regular workout and can help you recover from a foot injury or a sprained ankle. Taking the time to warm up can also help reduce your risk of injury while working out. Here are a few examples to help you get started.

Top 3 Strengthening Exercises for Feet and Ankles

1. Toe Pickups

The toes and feet are connected by a complex set of muscles that can be easily injured. The pointing and flexing motions involved in toe pickups strengthen the toes and enhance flexibility. This exercise can also help relieve symptoms of arthritis. To start, place small objects on the floor and use your toes to pick them up and sort them into a pile or bowl. Do three sets up to three times daily.

2. Band or Towel Stretches  

These stretches can improve range of motion after a sprained ankle. They also help strengthen and stretch the calf muscles, which support the ankle. While sitting on the floor with legs outstretched, loop a towel or exercise band around one foot. Try to pull the towel or band back slightly until you feel the stretch. Hold for 30 seconds and repeat three times. If you aren't recovering from an ankle injury, try working both legs at the same time and use your upper leg muscles to prevent the knees and ankles from turning out. 

3. Ankle Pumps

The symptoms of Achilles tendonitis are similar to those of a sprained ankle, and the condition is a leading cause of pain and injuries in this area. Exercises that pump the ankle and foot up and down increase your range of motion and help keep the calf muscles and Achilles tendon limber. To begin, you can either sit on a chair or stand while holding onto a counter or table. Point your toes up toward your shins and hold for 30 seconds to pump up. Release, then point your toes downward and hold for 30 seconds to pump down. Repeat these steps five times per leg. 

Always consult a podiatrist before starting a new exercise routine, especially if you've already experienced foot pain or an ankle injury. St. Peters Foot & Ankle: Samual T. Wood-DPM, LLC in St. Peters, MO, is the team to trust with your care. Dr. Wood offers a wide variety of services to clients in both St. Peters and Florissant in a warm, welcoming environment. Visit the website to learn more about the practice's services, and call (636) 720- 0190 to schedule an appointment.