These foot / ankle stretches & exercises are simple, but effective in helping to strengthen the feet/ankles and relieve pain. This foot/ankle routine is performed in real-time so it’s easy to follow. Buy a worksheet with this routine: https://www.askdoctorjo.com/wellness-challenge-foot-ankle-moderate-worksheet
This foot and ankle routine is Day 8 in my Moderate 10-Day Whole Body Wellness Challenge. Learn more about the challenge and download a FREE calendar so you can follow along at: https://www.askdoctorjo.com/moderate-challenge
These foot and ankle stretches and exercises are not only great for the foot and ankle, but they are also great for the knees and lower legs.
For this routine, you will need a stretch strap, belt, or dog leash to stretch, a resistive band, and a roll or rolled up towel.
This is the resistive band I’m using: https://amzn.to/3jF6weh (affiliate link)
This is the stretching strap I’m using: https://amzn.to/3fMo4UP (affiliate link)
Let’s begin with a quick 2 minute warm up to help get the foot and ankle muscles loose and ready to go. Ankle pumps, ankle circles, and ankle alphabet will help the muscles get ready for the routine.
Starting off with resistive band exercises are a great way to activate the muscles, strengthen, and stabilize the area. Ankle dorsiflexion, plantar flexion, eversion, and inversion with a band will help strengthen the muscles around the ankle and foot to improve stability and decrease pain.
Then going into some full stretches with a calf stretch with a strap, a standing runner’s stretch, and a standing soleus stretch will really help improve motion and decrease tight muscles.
Next, standing heel toe raises are great for strengthening and working on balance.
Finally, in standing, single leg heel raises and squats are great exercises to work the muscles you have just lengthened and loosened up.
Congratulations on finishing Day 8 of the Moderate Whole Body Wellness Challenge. See you back here for Day 9: https://youtu.be/TTxZEwan7qg
More Ask Doctor Jo Videos:
Dr. Jo’s Moderate Whole Body Wellness Challenge Playlist:
Dr. Jo’s Beginner Whole Body Wellness Challenge Playlist:
Reduce Feet & Ankle Swelling:
Peripheral Neuropathy Relief in the Feet & Legs:
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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.
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Foot / Ankle Stretches & Exercises – Moderate Whole Body Wellness Challenge:
https://www.askdoctorjo.com/wellness-challenge-foot-ankle-moderate
00:00 Foot / Ankle Stretches & Exercises
00:23 – Foot / Ankle Warm-up
03:38 – Ankle Dorsiflexion with a Band
06:29 – Ankle Plantar Flexion with a Band
09:18 – Ankle Eversion with a Band
12:08 – Ankle Inversion with a Band
15:01 – Calf Stretch with a Strap
17:49 – Calf Stretch Standing
20:38 – Soleus Stretch
23:29 – Heel Toe Raises
24:58 – Single Leg Heel Raise
26:28 – Squats
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.
Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.
