Real-Time Ankle / Foot Stretching & Exercise Routine

This real-time foot/ankle routine features easy stretches & exercises that can help strengthen the feet/ankles & relieve pain. It can also help decrease tightness in the area and improve overall flexibility.

These Foot / Ankle Stretches & 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.

Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Ankle pumps, ankle circles, and ankle alphabet will help the muscles get ready for the routine.

After the warm up, isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Ankle dorsiflexion, plantar flexion, eversion, and inversion isometrics will help activate 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 seated anterior tibialis stretch, and a seated posterior tibialis stretch will really help improve motion and decrease tight muscles.

Next, seated heel toe raises are great to start exercising the muscles.

Finally, in standing, heel raises and mini squats are great exercises to work the muscles you have just lengthened and loosened up.

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