Ankle exercises are important for the strength and flexibility of our feet and lower legs.
They not only keep us upright and balanced, but also can improve the overall health of our whole body!
When you consider there are over 126 muscles in the feet or 1/4 of the muscles in our whole body are in the feet, it would be silly to neglect foot and ankle exercises all together.
I love working out and stretching my feet and ankles, for some odd reason it invigorates my whole body, improves how I stand, my posture, and body awareness are better.
To keep your ankles and feet strong and flexible try out some of my favorite ankle exercises and do them 4-5 times each week.
The Toe Lift foot exercise shown here to the left is one way to strengthen the ankles and the top of the foot.
This exercise works the important dorsiflexor muscle on the top of the foot that is important for balance.
when this muscle is weak we start shuffling our feet and wonder why we trip on rugs and cracks in the sidewalk.
The Heel Lift or calf raise shown to the right is another way to strengthen the ankles and aid with your flexibility and balance.
When you rise up on your toes try to center the weight over your first and second toe joints to stay balanced.
The One Leg Stand as shown here to the left is a balance exercise you will find on any balance test.
In this position you cannot help but to sense the work in the feet and ankles as they are struggling to keep you upright.
Over my years of teaching balance and posture classes I have found a couple of good ways to practice the one leg stand for better ankle strength and flexibility.
Another way to improve your ankle strength and work the muscles in the foot is to stand or walk in tandem.
One foot directly in front of the other. Walk a straight line.
The Foot Corrector exercise machine is a wonderful way to build the arches of the feet and develop flexibility and strength of the ankles and toes.
I can't tell you how much my feet love this machine at the end of a long day standing on a hard surface!
Those long skinny peds are pretty flat to begin with, so using this machine to arc them up makes them want to sing.
A good way to imitate this machine is get a tennis or slightly larger size ball that has some give and position your foot as shown. Then press down with the ball of your foot wrapping your toes and feeling the bottom of the foot arc up.
Aug 10, 14 02:44 PM
Hi. I have exercised since my mid 30's. I am 148 pounds and 5 foot 2 1/2. Started out as 5 foot 4. I am not toned the way I would like to be but am in
Aug 01, 14 03:11 PM
The Pilates bridge or pelvic lift exercise is a great way to stretch and strengthen the muscles of the hips, quads, and buttocks, while working the stabilizing muscles of the pelvis.
Jul 18, 14 12:31 PM
The stability ball pushup is great for strengthening the upper body, while the instability of the ball enhances your balance and core strength.
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