Feet & Ankles 2

A targeted series of dynamic exercises and stretches that improve foot and ankle range of motion, enhance flexibility, and support smooth, stable movement.

Exercise Overview

Exercise Instructions

Single Leg Stand demonstration

1. Single Leg Stand

Instructions

  • Start from a standing position with your feet hip-width apart and your hands on your hips.
  • Engage your core to lift one foot off the floor and extend it out in front of you.
  • Balance on your standing leg and hold the position.

Tips

  • Keep your standing leg slightly bent, not locked.

Modifications

  • Place your hands on a wall or chair for support.

Benefits

  • Feet, Ankles
Ankle Circles demonstration

2. Ankle Circles

Instructions

  • Start from a standing position with your feet hip-width apart and your hands at your sides or on your hips.
  • Lift one foot slightly off the floor and point your toes downward.
  • Rotate your foot in a circular motion, moving through your ankle.
  • Complete several circles in one direction, then reverse the direction.

Tips

  • Engage your core to maintain balance and stability.
  • Move slowly and with control to avoid losing balance.
  • Keep your standing leg slightly bent to avoid locking your knee.

Modifications

  • Use a wall or chair for support if balancing is difficult.
  • If rotating your foot fully is uncomfortable, make smaller circles.
  • Perform the movement seated if standing feels unstable.

Benefits

  • Calves, Feet, Shins, Ankles
Heel-to-Toe Rocks demonstration

3. Heel-to-Toe Rocks

Instructions

  • Start from a standing position with your feet hip-width apart and your hands at your sides.
  • Shift your weight forward onto your toes, lifting your heels off the floor.
  • Slowly shift your weight back onto your heels, lifting your toes off the floor.
  • Continue rocking back and forth in a controlled, smooth motion.

Tips

  • Engage your core to maintain balance.
  • Keep your movements steady and avoid abrupt shifts.
  • Focus on keeping your posture upright throughout the exercise.

Modifications

  • Hold onto a wall or chair for added balance support.
  • Reduce the range of motion if the stretch feels too intense.
  • Perform the movement more slowly for better control.

Benefits

  • Calves, Feet, Shins, Ankles
Lateral Foot Rocks demonstration

4. Lateral Foot Rocks

Instructions

  • Start from a standing position with your feet hip-width apart and your hands at your sides.
  • Shift your weight onto the outer edges of your feet, lifting the inner edges.
  • Slowly shift your weight onto the inner edges of your feet, lifting the outer edges.
  • Continue rocking side to side in a controlled and steady motion.

Tips

  • Engage your core to help with balance.
  • Move smoothly to avoid jerking motions.
  • Keep your knees slightly bent and relaxed.

Modifications

  • Use a wall or chair for extra balance support.
  • Perform smaller lateral movements if a full range feels uncomfortable.
  • Do the exercise seated if standing is challenging.

Benefits

  • Calves, Feet, Ankles
Knee Circles demonstration

5. Knee Circles

Instructions

  • Start from a standing position with your feet hip-width apart and your hands on your knees.
  • Bend your knees slightly and make small circles with your knees, moving them together in a circular motion.
  • Reverse the movement at the halfway point.

Tips

  • Keep your movements smooth and controlled to avoid straining your knees.

Modifications

  • Perform the exercise at a slower pace if needed to maintain control.

Benefits

  • Knees, Calves, Feet, Shins, Ankles
Soleus Stretch demonstration

6. Soleus Stretch

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Step forward with one foot, then bend both knees to slowly lower your hips downward.
  • Keep both of your feet flat on the floor and lean forward slightly to feel a stretch in your lower calf.

Tips

  • Keep your back heel pressed firmly into the floor.
  • Keep your back straight and your feet pointing forward.

Modifications

  • Place your hands on a wall or chair for additional support.

Benefits

  • Calves, Feet, Ankles
Leaning Calf demonstration

7. Leaning Calf

Instructions

  • Start from a standing position facing a wall, about an arm's length away.
  • Place your hands on the wall at shoulder height and shoulder-width apart.
  • Step one foot back, keeping your toes pointing forward and your heel on the ground.
  • Bend your front knee while keeping your back leg straight and push into the wall to deepen the stretch.

Modifications

  • If the stretch is too intense, move your back foot slightly closer to the wall.

Benefits

  • Calves, Feet, Hamstrings, Ankles
Toe-to-Wall demonstration

8. Toe-to-Wall

Instructions

  • Start from a standing position facing a wall, about an arm's length away.
  • Place your hands on the wall at shoulder height for support.
  • Place one foot against the wall, with your toes pointing upward and your heel on the floor.
  • Keeping both legs straight, lean forward and lift your back heel off the floor.

Tips

  • Keep both feet pointing straight ahead.

Benefits

  • Calves, Feet, Ankles, Toes
Standing Quad demonstration

9. Standing Quad

Instructions

  • Start from a standing position with your feet hip-width apart.
  • Bend one knee and bring your heel towards your glutes.
  • Reach behind you with both hands to hold your ankle and gently pull your heel closer to your glutes.
  • Keep your knees together and your hips aligned.

Tips

  • Engage your core to maintain balance.
  • Keep your standing leg slightly bent to avoid locking the knee.
  • Avoid arching your back or leaning forward.

Modifications

  • Use a wall or chair for balance support if needed.
  • If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
  • Keep your other hand on your hip or extend it out to the side for added balance.

Benefits

  • Knees, Feet, Psoas, Shins, Hips, Quadriceps, Lower Back, Ankles, Abdomen
Single Leg Calf Stretch demonstration

10. Single Leg Calf Stretch

Instructions

  • Start on your hands and knees in a tabletop position.
  • Tuck your toes under and lift your hips up and back, straightening your arms and legs.
  • Lift one foot off the floor, crossing it over to rest on your opposite heel, then straighten your standing leg.

Tips

  • Distribute your weight evenly between your hands and foot.
  • Keeping your standing heel pressed into the floor.

Benefits

  • Calves, Feet, Hamstrings, Ankles
Single Leg Shin Stretch demonstration

11. Single Leg Shin Stretch

Instructions

  • Start from a kneeling position with your knees hip-width apart and your arms at your sides.
  • Step forward with one foot, placing it flat on the floor next to your opposite knee.
  • Slowly lower your hips back and down to sit on your back heel.
  • Place your hands on the floor behind you, fingers pointing toward your feet, and lean back.

Tips

  • Keep your back straight and your chest lifted.

Benefits

  • Feet, Shins, Ankles
Toe Stretch demonstration

12. Toe Stretch

Instructions

  • Start on your hands and knees in a tabletop position, with the tops of your feet flat on the floor.
  • Tuck your toes under on one foot, then slowly lean back and lower your hips towards your heels, while keeping your hands pressed into the floor.

Tips

  • Distribute your weight evenly across both hands.

Benefits

  • Feet, Toes
Thunderbolt demonstration

13. Thunderbolt

Instructions

  • Start from a kneeling position with your knees together and the tops of your feet on the floor.
  • Sit back on your heels with your big toes touching and your heels separated.
  • Place your hands on your thighs with your palms facing down.
  • Sit up tall with your back straight and your shoulders relaxed.

Tips

  • Engage your core to support your lower back.

Modifications

  • If sitting on your heels is uncomfortable, place a cushion or folded blanket between your heels and hips for added support.
  • Place a folded blanket under your knees if you feel any discomfort.

Benefits

  • Knees, Feet, Shins, Quadriceps, Ankles
Toe Squat demonstration

14. Toe Squat

Instructions

  • Start from a kneeling position with the tops of your feet on the floor.
  • Tuck your toes under and slowly sit back on your heels, putting weight on your toes.
  • Sit up tall with your back straight, relax your shoulders and place your hands on your thighs.

Tips

  • Focus on distributing your weight evenly across all your toes.

Modifications

  • If the stretch is too intense, keep your hands on the floor in front of you.

Benefits

  • Calves, Feet, Ankles, Toes