Dorsal Flexion
Sit on the floor with your legs extended in front of you, and have someone hold your foot in a pointed position. Try to fight against it, attempting to pull your toes in as close to your shin as possible. Hold for 10-15 seconds 3 times.
Plantar Flexion
Sit on the floor with your legs extended in front of you. With a resistance band or someone holding your foot in a flexed position, try to fight against it, attempting to point your toes away from your body. Hold for 10-15 seconds 3 times.
Inversion
Sit in a chair or a surface with your feet off the ground. Have a friend hold your ankle still and try to rotate the sole of your foot in toward the center line of the body, pressing against the resistance. Hold for 10-15 seconds 3 times.
Eversion
Sit in a chair or a surface with your feet off the ground. Have a friend hold your ankle still and try to rotate the sole of your foot away from the center line of the body, pressing against the resistance. Hold for 10-15 seconds 3 times.
Towel Scrunching
Sit in a chair with your feet flat on the ground. Lay an old dish towel or washcloth on the ground with the nearest edge just under your toes. Using just your toes, slowly scrunch the towel in toward your feet. Perform 1-2 times.
Calf Raises
In a standing position and toes pointed straight forward, lift heels up and down 10 times, then hold at the top with heels lifted as high as possible. Hold for 10 seconds.
Inward Calf Raise
In a standing position and toes pointed inward, lift heels up and down 10 times, then hold at the top with heels lifted as high as possible. Hold for 10 seconds.
Outward Calf Raise
In a standing position and toes pointed outward, lift heels up and down 10 times, then hold at the top with heels lifted as high as possible. Hold for 10 seconds.
Ankle Rolls
In a seated position or standing on one leg, lift the other leg so it’s just off the ground, and roll your ankle 5 times in one direction, and 5 times in the other. Be sure full circles are being formed.
Doming
Stand or sit in a chair with your feet flat on the ground, grip the ground with your toes, lifting the arch, then release. Try to not let your toes slide in or curl under. Repeat 10 times.
Toe Raises
Stand or sit in a chair with your feet flat on the ground, lift all ten toes, fan toes out, and then lower back down. Repeat 10 times.
Toe Taps
Stand or sit in a chair with your feet flat on the ground, lift all ten toes, tap your big toe down, then your pinky toe down. Tap your big toe 10 times and your pinky toe 10 times.
Single Leg Balance
With your bare feet, stand on a hard floor and challenge your balance by standing on one leg. If you want to add more instability, add in movements like circles with the lifted leg, close your eyes, or turn your head side to side. Hold for 30 seconds each leg.
Becca Capell
iFit Head Trainer
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
