Stepping Strong: 3 Essential Foot Exercises for Healthy Feet and Ankles


Whether you’re hitting the gym or working out at home, it’s easy to forget about your feet while you’re working up a sweat. We know that feet play an important role in exercises that target other areas, such as our legs, but there usually isn’t much thought put toward exercises designed specifically for the feet and ankles. However, since our feet and ankles bear the weight of our entire body, it’s crucial that they also remain strong, flexible, and mobile.

At Syracuse Podiatry, our goal is to make sure your feet don’t feel left behind. Here’s a list of specific exercises you can do to give your feet the attention they deserve!

Toe-tapping for Improved Circulation

Toe-tapping is a simple yet highly effective exercise to enhance circulation in the feet and ankles. This exercise stimulates blood flow, reducing the risk of numbness and tingling sensations.

  1. Sit comfortably with your feet flat on the ground.
  2. Lift one foot and tap your toes on the floor for 30 seconds.
  3. Switch to the other foot and repeat.
  4. Gradually increase the duration as your strength improves.

Heel Raises for Ankle Strength

Heel raises target the muscles in your calves and ankles, enhancing stability and reducing the risk of injuries.

  1. Stand with your feet hip-width apart.
  2. Slowly lift your heels off the ground, rising onto the balls of your feet.
  3. Hold the position for a few seconds, then lower your heels back down.
  4. Aim for 3 sets of 15-20 repetitions.

Towel Scrunches for Toe Flexibility

This exercise helps strengthen the muscles in your feet and enhances toe flexibility, which is crucial for maintaining balance and preventing conditions like plantar fasciitis.

  1. Place a small towel on the floor.
  2. Sit with your feet extended and place the towel beneath them.
  3. Scrunch your toes to pull the towel toward you.
  4. Repeat for 2-3 sets of 15-20 repetitions.

Incorporating these simple yet effective foot exercises can make a significant difference in how you feel as you move throughout your day. If you want more guidance on how to maintain strong, healthy feet,  Syracuse Podiatry is here to help. Contact us today so Dr. Ryan L. D’Amico, Dr. Donal M. Erickson, Dr. Keith Sherman, and Dr. Nicholas Cronin can help you prioritize your foot health!

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