Foot / Ankle Stretches & Exercises - Moderate Whole Body Wellness Challenge

Hi, I'm Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

Buy the Moderate Foot Ankle WorksheetThese 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. This foot and ankle routine is Day 8 in my Moderate 10-Day Whole Body Wellness Challenge.

Click here to learn more about the Moderate 10-Day Whole Body Wellness Challenge and to download a FREE calendar so you can follow along!

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.

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!

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


DISCLAIMER: The content (the videos, descriptions, links, and comments) on this website 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.

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