24 foot and ankle strengthening exercises

Foot and Ankle Strengthening Exercises
Our body is a chain, which means that dysfunction in one area of your body can lead to pain and injury in other areas of your body.
That is why you need to take care of your feet and ankles - they are your foundation and without a strong foundation, there are going to be problems with the rest of the structure.
So if you are suffering from foot or ankle pain, or have in the past, the best way to keep your foundation strong is by following these four prehab/rehab steps - foam rolling, stretching, activation and strengthening.
Below are tips and exercises to help you implement these four steps to Prevent and Alleviate Foot and Ankle pain as well as pain and injury further up your body!
Read More here: redefiningstrength.com/tips-to...
The 24 foot and ankle strengthening exercises
1. Foot foam rolling (0:59)
2. Shin foam rolling (1:09)
3. Peroneal foam rolling (1:19)
4. Calf form rolling (1:29)
5. Kneeling foot stretch (1:38)
6. Kneeling foot stretch to bear squat (1:48)
7. Peroneal shin stretch (2:00)
8. Single leg roll to toes (2:10)
9. Roll to squat (2:23)
10. Three way ankle mobility (2:32)
11. three way shin stretch (2:47)
12. Heel to toe rocks (3:00)
13. Inside/outside rocks (3:10)
14. Standing calf stretch (3:20)
15. Knee friendly ankle mobility (3:30)
16. Calf raise circles (3:40)
17. Standing ankle circles (3:50)
18. Leg swings (3:59)
19. Three way calf raises (4:12)
20. Toe scrunchies (4:27)
21. Heel walks (4:38)
22. Toe walks (4:45)
23. Pronation walks (4:52)
24.Supination walks (4:59)

[@rociop9068]

Hi. I had an injury on my ankle for 2 years during that time I took almost 100 rehabilitation therapy sessions then I finally had a surgery with lots of therapy. After 2 years of my surgery I couldn’t jump nor run, I got tired after 20 minutes walks and the rest of my body was in pain as well. I found your channel 2 months ago and I’m doing some of your routines for mobility, stretching and activation and now I can exercise, jump, run, ride, enjoy long walks, I got my life back. I don’t have words to say how much I appreciate your work. THANK YOU SO MUCH YOU CHANGED MY LIFE IN AN AMAZING WAY. Hope you know how good you are. Thank you thank you thank you. ❤️

[@danielgamingpc4090]

👍👍👍

[@terryeichler351]

Thanks for these exercises. I've been practicing them almost every day and the results are rewarding. Happy feet are a joy to have.

[@dianewilliams4894]

Thanks for actually getting to the point of your video quickly. Appreciate that you actually "do" the exercises without the excess chatter. Awesome and easy exercises that can be done anywhere.

[@redefiningstrengthOC]

Thanks! Glad you like the moves :-)

[@ggrant7400]

Thank you for your valuable and professional information/demonstrations

[@Helen-nl9lv]

Excellent. Thank you for the speed of the video.

[@AnnnnnaQ]

You are sooooo underrated on KZbin...I been able to utilize so much of your advice including the runners pre stretch that nobody told me about..it's been a game changer!!!🥰🥰🥰

[@sophiaw1788]

Thank you for ankle strengthening exercises. Greatly appreciated it.

[@redefiningstrengthOC]

Hope they help!

[@TyehimbaJahsi]

EXACTLY what I need!! Thank you for this.

[@redefiningstrengthOC]

My pleasure! Glad to help out!

[@lydiajensen9385]

Thank you so much for all of these will definitely use these on my client

[@vishaltank1507]

Thank you so much ❤️

[@anthonyscott16]

I realize that I'm way late, but I really enjoyed this lesson. There were quite a few movements that I hadn't yet thought of. Great job, thanks!

[@jeralynhickey3132]

Love all of your videos

[@megabaneen8057]

excellent workout

[@Ghostlver5]

THANK YOU SO MUCHHH!!! This’s exactly what I needed. All the ankle exercise videos on KZbin are of using resistance band which is great for when you’re just recovering from a sprain or fracture but this’s more advanced deeper stretches that will strengthen your ankles and best of all I don’t need any bosu ball or whatever. Thank you sooooo much!!! I have sprained both of my ankles so many times and more recently it’s been hurting after months and months. I hope these exercises will strengthen them before I join the army :)

[@redefiningstrengthOC]

So glad they help!

[@amiyakumarjena8633]

Great exercises!

[@shaheen4700]

Excellent explanation 👌

[@nenghijab1458]

Thanks a lot sis, for the knowladge

[@mariiakolesnikova2635]

Your channel is the best!!!it has so many information how to refresh basic workouts . It made me to improve my joint mobility too. Thank you so very much!!!

[@redefiningstrengthOC]

Thank you! So happy to hear it has helped!

[@KitchenTherapy]

Thank you! That was very helpful.

[@redefiningstrengthOC]

:-) Glad it was helpful!

[@lucianaescobar7803]

This is EXACTLY what i needed to complete mi foot and ankle rehab. You have no idea how thankful i am for this. THANK U

[@redefiningstrengthOC]

Aw glad to help out!

[@c.jensen1515]

I would love to see a video specifically for stabilizing ankles. When I do single leg stands, I wobble at the ankle. Help me strengthen this the correct way.

[@maryamchowdhry2518]

This is amazing! I can’t wait to try them soon! My feet are always in pain because of the practicing that I have to do with my instrument and my lessons. I think this would work tremendously for the pain! Thankyou so much!

[@redefiningstrengthOC]

Definitely do the foot foam rolling then after! It feels amazing!

[@kn0tt]

I have not seen this much attention given to feet and ankles in one video before, yet it is so important. Thanks!

[@redefiningstrengthOC]

Glad the video helps! Our feet are our foundation so we have to take care of them!

[@sumitbahl5073]

Very good learning video

[@symphony357]

great video

[@punjabifun5080]

thanks

[@oweecooperlong537]

Thank you that was amazing

[@redefiningstrengthOC]

Hope it helps!

[@Dehcallmeandsome]

wow - who knew there were so many? thank you

[@darnellstokes451]

Great video! Thanks!!!!

[@redefiningstrengthOC]

Thanks!

[@reneemckinnon5731]

This is a great video and I've even saved it to watch again until I know all the exercises. I love that they're all things I can do at home and the fluffer at the end was a bonus lol 💖

[@redefiningstrengthOC]

Glad they help! And that furball is the star! :-)

[@TheDanbraswell]

After about a year of dealing with a sprained ankle the 3 way ankle mobility (2:32) & the Outside rocks (3:10) helped pop and loosen up my feet to where I can walk much better! Thank you for making these videos. It helps when you're all alone in your house trying to figure out how to get better.

[@redefiningstrengthOC]

Glad the videos help Dan!

[@adegbenroagoro5180]

I've gotten into the habit of clicking the 👍 icon before watching your videos. Great stuff.

[@redefiningstrengthOC]

Aw thanks!

[@coffeerepublic8338]

Simple but great exercises for ankle & foot 👍🏻

[@redefiningstrengthOC]

Thanks!

[@artisansportsman8950]

Brilliant video thanks for posting. Love the dog xxx

[@redefiningstrengthOC]

Thank you and Coconut says thanks too!

[@06prithvirajgharge61]

Great 💯💯💯

[@lorrainedurgee1761]

Very good, these will be easy exercises for me to do, thank you April 2019

[@redefiningstrengthOC]

Thank you! Glad they help!

[@murraycohen4496]

Always great.....

[@redefiningstrengthOC]

Thanks!

[@bhimeepreevin]

Great exercises ty

[@redefiningstrengthOC]

Thanks!

[@johannandrews4005]

You are awesome. Love the channel.

[@redefiningstrengthOC]

Thank you!

[@moshiannie]

Thank you

[@redefiningstrengthOC]

Thanks!

[@MizzNika87]

Picked up a few different ways to go about the ankle, thanks!

[@redefiningstrengthOC]

Awesome!

[@blackrobbingaming1836]

Excellent video

[@redefiningstrengthOC]

Thanks!

[@prophetbrothers9509]

Really needed this video. Just subscribed

[@redefiningstrengthOC]

Awesome! If you have any questions, let me know! You may also find this article helpful as well! redefiningstrength.com/tips-to-prevent-and-alleviate-foot-and-ankle-pain-and-injury/

[@NarinderKaur-wg3vv]

Really very very very good exercise for my ankle sprain. Thanks for help me.

[@redefiningstrengthOC]

Glad to help out! Definitely some good stuff to keep things mobile while you strengthen!

[@LeeSmith-qy3or]

Absolutely superb and complete. You have simply prepared an encyclopedia of these twp topics. Can you steer me to vids that combine calf/thigh strength for Pistol Squats and best way[s] to prepare for SRT [ Sit Raise Training ] to get down to and up from the floor without using my hands ... I have already recommended your site to some of my friends.

[@jerryriner1891]

My comments are a bit silly, but you must feel good to be able to really help people. I noticed a new perk to abolishing the tightness and ROM issues in my legs - getting in and out of the car has become easier. I make fewer and fewer "old man" noises when I prattle about. Everything is taking awhile, but I'm getting there. Thank you from the bottom of my heart, Cory.

[@IndioBlanco5]

yes all of that was recommended by my doctor when i broke my ankle..

[@redefiningstrengthOC]

Great!

[@MrCrownsmith]

This video is doing my feet and ankles a lot of good. Best I’ve come across so far. I have difficulty squatting, although I’m told nothing organically wrong, except long ago a dislocated patella playing a badminton match on a slippery floor. So should I just keep on stretching appropriately in the hope this will improve? Thanks so much

[@djchuye]

Thanks

[@redefiningstrengthOC]

:-)

[@bmoviebmovie]

Thanks. I need these. Saw a Jujitsu/Grappling article for "bulletproof" ankles, but this video puts still photos to shame and shows even more exercises.

[@redefiningstrengthOC]

Glad they help! :-)

[@rene8877]

I've been trying to rehab my ankle for 2 years. I think you may have given me what I'm missing. Definitely sharing this video with my PT. Thank you.

[@redefiningstrengthOC]

Hi Rene. Hope this helps! Having a PT to work with is so important too :-)

[@chellep7463]

Just what I need

[@redefiningstrengthOC]

:-)

[@mount_10_ear19]

I like this. As someone who lifts. Used to run and hikes and backpacks. These are good. When u carry a 25-30 lbs bag in your back for 10-12 miles sleep and repeat. Your feet and ankles get sore. These work well

[@redefiningstrengthOC]

Omg yes! You need to take care of your feet for sure :-)

[@suesmith2155]

I have a lot of ankle pain so going to try these for sure, will report back, thank you for sharing.

[@redefiningstrengthOC]

:-)

[@resurgem]

Thanks Cori, hoping these will help. Joyce. X

[@redefiningstrengthOC]

Keep me posted Joyce!

[@symphony357]

hey, i had an idea. it might help viewers if you did each exercise for the complete # of reps. so we could do them with you. Just an idea that might help some viewers. Thanks for posting!

[@jerrymcdonald2630]

I was in a boot for eight weeks after bottom of foot surgery. No one told me about physical therapy, this was five years ago. Trying to start a running program I noticed my ankle was extremely tight. I have been doing the foot and ankle exercises, but it is hurting my knee. Any suggestions? My ankle is very, very tight. Do you know why my knee would be hurting after these exercises?

[@henrybudziarski4404]

That is an awesome video thank you 🙏🏼, I will try them out it is hard for my left leg and ankle i’ve had a stroke 🦵🏻🦶😀

[@redefiningstrengthOC]

Hope you've done some physio too Henry!

[@sujitpalande1351]

Hi dear it's really nice video. However I want to know some excersice for me as I can't stand without support. I have foot drop and my ankel and toe movement not present now

[@user-dk8hy3xz2j]

بطله

[@albanf1429]

haha, filming the dog at the end is so funny. :)

[@aimanview599]

Really thankyou for video. My ankle,tibia fibula had facture 10year ago.. Will try this excercise because i really like running.

[@redefiningstrengthOC]

Glad they help!

[@matthewgarland693]

Excited to try these. Any tips on transitioning out of cushy shoes into some vivos or lems?

[@matthewgarland693]

Also do you recommend toe spreaders?

[@jeffreyyounger5772]

Hi teacher. I didn't hear your name,but I love the healthy tips for our foot and ankle!! Much 💘 to you ! And you go girl 👧!!🔇♋📀🚞🆎♠🎁🚀

[@7taveira]

Just discovered the channel, great stuff! My ankles, knees and wrists are the weaker links in my body chain. I want to start to strengthen them up on off-days but i'm feeling overwhelmed to come up with a solid routine. Any help or advice? Thanks!

[@redefiningstrengthOC]

I would definitely pick a few of these for warm up. Just doing a little warm up routine before a workout and a short 5 minute thing on off days will be enough. And foam rolling is important too. The articles below may help: redefiningstrength.com/alleviate-wrist-and-elbow-pain-at-your-desk-with-these-10-tips/ redefiningstrength.com/dealing-with-knee-pain-keep-legs-strong-and-mobile/

[@tomh337]

thank you very much....happy 4th

[@redefiningstrengthOC]

No problem! Even more tips as well/some descriptions of some of the moves - redefiningstrength.com/tips-to-prevent-and-alleviate-foot-and-ankle-pain-and-injury/

[@jhudahfeverfew]

Hi!.. how many times should i do these all exercises and how long will I see improvement?

[@durgen5764]

Great Video....how long do you recommend each exercise and do you recommend sets? I am dealing with my first bout of plantar fasciitis. Ditto on Diane's comment!

[@redefiningstrengthOC]

Hope you're seeing a physio too. This is how I would combine a few of these into a routine - redefiningstrength.com/prevent-foot-and-ankle-pain-try-this-series/

[@user-ou9or6qx6w]

15年前に足首を捻挫してから捻挫グセがついてしまったので、試してみようと思います。

[@narvelwhitfield2355]

I just had surgery I got 5 screws in my ankle how do I began to strengthen my ankle and cafs so I can start to walk

[@uldisgaismins6509]

Hello, thank you so much for the video! I wanted to ask- what would be the suggested length for doing each exercise and should there be any reps? (Sorry if someone already asked this)

[@redefiningstrengthOC]

So it depends on how many you choose to use. I like a series like this - redefiningstrength.com/prevent-foot-and-ankle-pain-try-this-series/

[@varutchk]

any exercise that you would recommend for increasing upper and lower body separation (for golfers) thank you, love all your clips, i do ur hips exercise set daily

[@redefiningstrengthOC]

I would recommend you actually really consider some glute activation and rotational moves. The band hip rotation will be a great move redefiningstrength.com/band-hip-rotations/ May I ask why separately? And so glad to hear you're using it!

[@varutchk]

Redefining Strength the upper and lower body separation help create torque in a golf swing

[@redefiningstrengthOC]

See the thing is the way we increase power though is through improved mind-body connection aka being able to recruit more muscle fibers more efficiently and effectively. To me that means not really separating them but doing moves that require the upper and lower hemispheres to communicate and transfer power more quickly. I do get what you mean by using the separation to create torque...But generally we get really good at doing one at a time but then can't create that communication properly across. I would have you do things to work your sling systems and especially your posterior oblique system, your lat and opposite glute especially. But I mean to separate you could do things like the band hip rotations and then a rotational row or press to work on rotation of each individually. Sorry for the delayed response. Sometimes I have trouble finding the comment chain.

[@ashley-xf3nr]

I have bad cracking ankles, & when ever i wake up in the morning or have been sitting for a while & stand up they crack, will these exercises help with that by making them stronger & stop cracking? & thanks, this is a great video & will definitely be trying them out!

[@redefiningstrengthOC]

Do you have any pain with the cracking? Cracking doesn't have to be bad; however if it is due to tightness, weakness and imbalances, these will help.

[@Trendwithsunil]

thanks a lot. Due to injury (slip) i am unable to do inversion movement of left foot. please suggest specific exercise. thanks again

[@redefiningstrengthOC]

I'd recommend seeing a PT if you have an injury to get specific rehab for it :-)

[@Peter-zw8yn]

Hi just came across this looking to strengthen my feet for the military, I see you recommend this as part of a warm up, how many reps per exercise would you say? Thanks again this is awesome!Pete

[@redefiningstrengthOC]

For like walks maybe about 50 feet each move. 10 reps in generally is good and I would pick about 3-5 moves for your warm up. You can use a variety over the week but pick the ones that address your areas of tightness and weakness. :-) - Cori

[@puss1234able]

I really enjoy your videos....VERY informative. Is foam rolling (roller or tennis ball) safe if you have varicose veins? (mild in my case.)

[@redefiningstrengthOC]

I generally recommend you be very careful about rolling if you have varicose veins as you do not want to cause pain and discomfort. If you've had massages over the veins though you could be ok to go light with foam rolling, but it is best to avoid the veins and use a ball to roll the tissues out around them.

[@puss1234able]

thank you very much!.....And again, thanks for great, instructive videos.

[@redefiningstrengthOC]

No problem! Thank you!

[@MrRolsen83]

I want a RAD!! It looks soo nice!

[@redefiningstrengthOC]

I actually love their stuff. I have the complete kit. If you use code REDEFINE you can get 10% off.

[@MrRolsen83]

Thank you! After reading your blog article from your web site, I added it to my wish list! Great article by the way.

[@redefiningstrengthOC]

Thanks! Enjoy the RAD!

[@kamransonu389]

Ma, m plz tell about dorsiflexion movement My foot not moving up Plz tell me what to do

[@socialfoundations]

will this help with a misaligned heel?

[@soniamartinez6858]

Excellent video however how many reps and for how long you would do each exercise?

[@redefiningstrengthOC]

You should pick the ones that address your areas of tightness and correct your imbalances. So you don't necessarily and even shouldn't do them all after maybe testing out to see which you need if you're unsure. Then I would use these tips to include them in a workout - redefiningstrength.com/how-many-reps-how-many-sets/

[@janepowell6042]

How many reps of these exercises do you do?

[@pistolpete4796]

yes, but it was the outside of my ankle and I went to football practice with it two days ago , I had to but how you know when it's fully healed plus when the swelling went down it hurt a little, what I'm supposed do next, like I'm trying to walk perfect again

[@redefiningstrengthOC]

If you are playing football I would try to have a PT look at it to diagnose. You may want to wear a brace when you play at first as you also try to do balancing, icing and rehab. But without knowing exactly what you did and being able to actually assess your ankle, I can't tell you when it will be healed or even exactly what you did. Sorry! :-\

[@soniad3241]

I like your video but some descriptions of what you are actually doing would be helpful or some sort of printable download sheet.

[@Dieterbe]

thank you ! I broke my right ankle and swore I would always be careful and never break it again. 16 years later a mishap happened and I broke it again. I'm lucky to be able to walk pretty normally again (and mountain bike ) now I'm looking for strengthening exercises and these look great. one of my instructors told me strengthening is key to preventing future injuries and fractures so maybe I should do these excercises every day for the rest of my life.

[@redefiningstrengthOC]

Strengthening and mobility moves are definitely key to keeping things healthy and preventing other injuries due to compensating. I would recommend doing them a few times a week. While you want to be consistent with them, you also don't want to do too much and wear everything out so you get an injury from overuse either :-)

[@heidi___776]

Thx for the video I have weak ankle so this help

[@redefiningstrengthOC]

Awesome! Glad it helps!

[@prasf1540]

Which of these would you recommend for someone dealing with mild to moderate Achilles tendinitis, if any?

[@redefiningstrengthOC]

It's always good to see someone, but starting with calf and foot foam rolling, 3 way ankle mobility and a standing calf stretch and the foot stretch are good to start

[@rahulrawat-xp2nf]

iam running 21k today , will do this before and after the race

[@redefiningstrengthOC]

Definitely a good thing especially the foam rolling and stretching!

[@rahulrawat-xp2nf]

thak you very much , appreciate it, will this help in shin splints ?

[@redefiningstrengthOC]

So I would definitely recommend starting with icing the shins and the shin and peroneal foam rolling. Actually all of the foam rolling can be helpful. The 3-way shin stretch would also be good as well as the kneeling calf and shin stretches. You will then, after getting rid of the pain want to add in some of the other moves to strengthen your lower legs. Are the shin splints from running?

[@rahulrawat-xp2nf]

yes, i usuallly neglect strength training coz its boring

[@redefiningstrengthOC]

Well it is definitely important to improving your running. And maybe you just need to find some new workouts. Here are some of my workouts for runners to try out! Hopefully these aren't as boring for you :-) Runner's Recovery: redefiningstrength.com/runners-recovery-workout/ Leg Strength: redefiningstrength.com/quad-killer/ Great for your backside to prevent injury: redefiningstrength.com/the-posterior-chain-workout/

[@signsandgraphicsinc]

My husband had total ankle replacement 6 mos. ago. What exercises would you recommend overall. And specifically what would help him to once again be able to point his toes downward? In other words restore some more range of motion. He has limited ROM for the last 40 yrs. due to his original ankle injury from a car accident. Is it possible to regain some ROM despite the internal scarring & healing? Thanks so much for your brilliant video!

[@redefiningstrengthOC]

Thanks Linda. I hope it he did PT first off. If not, definitely see a PT and get cleared first. Then, I would recommend the foam rolling and stretching. It can be possible to regain range of motion but you have to progress slowly. I'd recommend circles and walks and stretches starting light for sure. And definitely the rolling!

[@meghaasharmaa845]

can you do a video on pre and post workout stretching for whole body

[@redefiningstrengthOC]

I actually have one already. Check out my Dynamic Stretches video! :-)

[@meghaasharmaa845]

Thanks

[@redefiningstrengthOC]

:-)

[@heatherpoletti6692]

My feet always hurt face exercise help release the tension.

[@edson9555]

This is my channel

[@jerrymcdonald2630]

Hello, are you not responding anymore? I have a very tight ankle after foot surgery five years ago with absolutely no physical therapy. I am doing all your exercises but now my knee is hurting pretty badly and it was not until I started the exercises. Do you have any suggestions for me please, please please I need to get this straightened out so I can run a marathonWhile I still can

[@gregchuchelo7248]

peroneal foam rolling. thats what was giving me knee pain during squats. for some reason I get really tight down there. this fixed the problem right away. thx

[@redefiningstrengthOC]

You may want to check if your feet pronate when you squat or if you tend to walk on the inside of your feet. That could lead to tight peroneals. If so you may want to do the drills to help prevent that and even work on ankle mobility and glute activation as well.

[@aishamerlon2104]

There are a few components to treating ankle pain naturally. One plan I found which succeeds in merging these is the Jasontas Remedy Tactic (check it out on google) without a doubt the best guide i've heard of. Check out all the great information .

[@gregchuchelo7248]

Thanks. I've been working on my ankle mobility/flexibility like a mad man. Things have definitely improved. Im now able to squat below parallel, as well as ass to grass, with my toes pointed straight without any restrictions. My knees dont cave in, unless the weight gets super heavy (there's a slight 'valgus twitch' pushing out of the hole which seems to be the norm for a lot of lifters). I do however need to pay extra attention to my calves, especially the tibialis anterior, which tends to get super tight if not stretched regularly.

[@VikramSingh-bg6mj]

hi can I get my ankle cartilage damage recovery with these excersise

[@redefiningstrengthOC]

I would definitely see a PT. These are great for restoring strength and mobility but you will want to get checked out to see what is safe and may need some time off.

[@Primape92]

What did you mean in the beginning when you said “it could mean our glutes May be inactive?” Because I feel like I may have something to do with that case.

[@redefiningstrengthOC]

If you've had foot or ankle issues, that can lead to muscle inactivity or underactivity higher up which can lead to knee or hip pain.

[@pistolpete4796]

sorry for bothering you again , but I think my ankle is heal, but it's like if I put alot of weight on it, it kinda hurts... is still heal or because I tried everything

[@redefiningstrengthOC]

If it hurts when you still put weight on it, it probably isn't healed. Things do take time. Have you tried a brace to help stabilize or had anyone check you out in person?

[@pistolpete4796]

so I just sprained my ankle 5 days ago and it's kind of a lose not loose in but it's just like I just trying to strengthen them or is there any way that I can straighten it very quickly?

[@redefiningstrengthOC]

First you definitely want to ice and rest. After swelling has come down you will want to do mobility and strengthening work. Balancing work will be important too. Do you know what you sprained? Was it on the outside or inside of your ankle? Have you been icing, elevating and resting?

[@jemstevens3345]

I need them for my pointe shoes...

[@redefiningstrengthOC]

:-)

[@mohammedalmosawe7672]

hi can u make a video about weak hand grid weak wrist forearm thank u

[@redefiningstrengthOC]

Already have one

[@mohammedalmosawe7672]

Redefining Strength link please 😍