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