But first, here are the key points to keep in mind for each of these exercises.

In the next sections we’ll look at calf-stretches and self-massage. 🎁 Build healthy feet and ankles with this proven routine that’s helped thousands of people move better with less pain. The first step is knowing that it is actually possible to move this way, and the next and best step is to practice! The exercises we show here have an emphasis on active movement in various angles and ranges of motion.Ī lot of people don’t fully explore the movement our feet and ankles are capable of, and this results in stiffness and weakness.

8 Foot Exercises for Healthy Feet and Ankles With improved mobility and strength in these areas, the arches can correct themselves over time.īelow we’ll discuss a variety of exercises with an emphasis on coordination and dexterity to wake up dormant muscles and restore proper mobility and control over this important area.

Collapsed arches–This may be caused by poor mobility in the midfoot, along with weak posterior tibialis and intrinsic muscles.

Stretching might help a bit, but improved control and strength in the foot is the solution. This causes tightness in the calf and ankle.

Stiff ankles and feet–If the smaller muscles are too weak to support your foot and ankle, your body reacts by increasing the tension where it can: in the bigger muscles.

Two of the most common complaints in this area are: The coordination and differentiation of all these possible movements is key to foot and ankle control, and to moving freely and gracefully through your feet. With all this considered, it’s easy to see the complexity of large and small muscles and joints working together to keep us upright and walking, as well as running, jumping, and balancing. All Those Parts-What Could Possibly Go Wrong? These foot intrinsic muscles are the most at risk for atrophy from disuse when we don’t actively get out of our shoes and move our feet as we’re meant to do. On the front and sides of the shin are the anterior tibialis, posterior tibialis, and peronei muscles, which provide stability like stirrups and slings, and also the fine motor control that keeps us balanced and steady.ĭown into the foot are many small muscles that control our arches and toes. But even with the foot flat on the ground, our calves provide stability in squatting, lunging, and other big movements. Our calves (the bigger gastrocnemius and smaller, deeper soleus muscles) point the foot down, giving us the power to rise up on our toes and assist with running and jumping. Your ankle is not like a hinge on a door, and your foot isn’t just one big lump you slide your socks onto.Īll the large and small joints in this area work together to provide this nimbleness, but only if we keep them moving like they are supposed to! How the Network of Muscles in Your Legs Work Together The ankle and foot can move in a great variety of angles to provide stability and dexterity, carrying us over all types of terrain from soft sand to rocky ground. Lots of different sized ligaments connect the bones together for stability, along with various muscles from the big calf to the small muscles that move your toes. Your lower leg is made up of the bigger tibia on the inside and the smaller fibula on the outside, then connects lower down to the talus and the calcaneus (heel), then to the five small bones of the instep and the metatarsals and phalanges (your toes). (Don’t worry, it’ll be just enough for a general overview, not enough to perform surgery or anything.) Let’s go over some basic anatomy, so you understand what’s going on in your feet, ankles, and/or calves. Your Leg Bone is Connected to Your Heel Bone (with another bone in between) The middle three are still pretty locked, but progress!” Childhood? My big and pinky toes move sideways now. I am beginning to be able to spread my toes! I haven’t been able to do this since… I can’t even remember. Not only have I increased mobility in my ankles, but I can now do more with my toes. “I’ve been doing the exercises from your feet article for about a month now. It’s helped thousands of people, including one client of ours, Brandon McNaughton: This article includes three videos to give you all the exercises you need to overcome limitations in this area. If you’re living with pain or limitations in your feet, ankles, or calves, it doesn’t have to be that way. In my 18+ years as a physical therapist, I’ve worked with countless patients with foot and/or ankle trouble, and have seen the impact these issues can have on training and regular activities. Unfortunately, our lower limbs tend to be neglected unless something goes wrong. Our feet and ankles are very important, considering we couldn’t stand, walk, run, or roundhouse kick someone in the face without them.

Ankle mobility exercises