Ankle and foot exercises are crucial for improving and maintaining flexibility. Ankle exercises are important for helping to strengthen the muscles and improve the state of the ankles. The foot exercises are great for improving the tone and strength of the foot muscles.
The exercises are critical for enhancing the strength and flexibility of the foot. Strong ankles lead to better balance and reduce the likelihood of injury. Exercise can help keep the feet strong and pain free as well as injury free.
The importance of performing ankle and foot exercises cannot be underscored and there is definite advantage in exercising both regularly. Regular exercise helps to improve balance and flexibility and improves physical strength and coordination.
7 Ankle And Foot Exercises
Ankle Pump Down
This exercise strengthens the calf muscles and increase ankle plantarflexion. Point your toes towards the floor and hold this position for 10 seconds. Try to repeat this exercise for 10 times and go for greater intensity as time passes.
Ankle Pump Up
This exercise helps to improve and strengthen the muscles of the shin and stimulate ankle dorsiflexion. Pull up your toes toward the shin and hold this pose for about 10 counts. Start with 10 repetitions and work your way up to higher intensity.
Stand with feet apart and raise yourself on your toes. Hold your heels up. Hold this pose for 5 seconds and ensure that you do about 10 repetitions. Slowly increase the number of repetitions. Heel raises will make your feet muscles stronger.
Align your foot so that it points straight forward while sitting on the chair. Pull the ball of your feet and heel toward each other lifting the arches for about 5 counts. Release yourself from this position and perform this exercise for a minimum of 10 repetitions. Go up in intensity gradually. The arch lift is good for improving flexibility of the feet.
Stand up with the balls of your feet on a step and ensure that the heels are hanging at the edge. Ensure you can balance yourself by holding on to a wall or railing. While ensuring that the balls of your feet remain on the stairs, gradually lift up your heels while counting to 5 Slowly drop your heels below the step of the level. Repeat this exercise with your toes pointing outward and then inward at a 30 degree angle. Ankle drops are good for strengthening the muscles of the ankles.
Sit on a chair with your left leg forward. Flex your toes backward and maintain this position for 20 seconds. Relax and repeat this exercise for about 10 repetitions. Increase the number of repetitions in a gradual manner. Ankle flexion is a great way to exercise the ankles and ensure that there is strength and flexibility in the ankles.
Lie completely flat on your back and slide your heels towards the back and then release yourself from this position. Perform this exercise for about 10 repetitions. Gradually increase the number of repetitions. Heel slides are a great way to strengthen the muscles of the feet.