When considering their fitness, most people focus on developing strength and building specific muscle groups such as quads, biceps, and calves. However, they tend to ignore or overlook an important body part—the feet. It is a critical body part, especially for people with an active lifestyle who participate in sports or hiking. Ankle and foot health is even more important as people age and the body naturally loses strength and balance over time.
The foot and ankle complex is a strongly linked and interdependent structure that supports the entire body’s weight and ensures stability and movement. The feet are the only body parts that are constantly in contact with the ground and absorb shock with every move and impact. Strong and healthy ankles and feet ensure flexibility in movement and stability of the body. Similarly, weak ankles and feet lead to instability, falls, and injuries with serious health implications. This post covers the importance of feet and ankles, signs of weakness, how to strengthen them, and when to visit a foot and ankle specialist.
Why Foot and Ankle Strength Matters
The foot and ankle form the foundation of the body, providing stability and bearing the entire weight. They make the most basic movements, such as walking, standing, and running, possible in everyday life. A healthy foot and ankle complex is even more significant for athletes and people with an active lifestyle, as the body relies on the feet for support, propulsion, and balance.
Every time feet hit the ground, a shockwave of force travels into them and upwards. If the ankle and foot do not absorb it properly, more of that shockwave travels to the shin, knees, and other body parts. It can affect posture and gait, often resulting in knee pain, hip discomfort, and lower back issues.
Poor foot and ankle function decreases balance and coordination, increasing the risks of sprains and falls. Many mobility issues and fall risks in adults are also caused by poor foot health. Foot and ankle injuries are one of the most common among the general population. This highlights the importance of maintaining foot and ankle strength and flexibility from a young age to avoid severe issues in the future.
Signs Your Feet and Ankles Need Strengthening
Do you feel that your feet could use a little more support? There are several telltale signs that this area needs immediate strengthening. If you experience frequent ankle rolls or instability while walking, sitting, or standing, and have a problem balancing on one leg, it is a clear red flag that your feet are not in good condition.
Other symptoms include pain or fatigue after standing, walking, or sitting for extended periods, collapsed arches, flat feet, and trouble walking on stairs. If your shoes wear out unevenly, on one side, it indicates uneven weight distribution or poor alignment of feet caused by weak or imbalanced muscles. If you have trouble walking on uneven surfaces, wobble during yoga poses, or need to grip the floor with your toes while standing, this may indicate poor foot health or weak proprioception.
Check for all these signs and symptoms that indicate issues with your feet’s and ankles’ health and functioning. You may need to start strengthening exercises or consult a professional for an examination immediately.
Top Exercises to Strengthen the Feet and Ankles
Follow these exercises consistently to improve the structure and functioning of your ankles and feet.
Foot Exercises
Toe Curls with Towels
Sit barefoot on a chair and place a towel in front of you. Keep your feet flat on the floor with the towel underneath them. Pull the towel closer to you by curling your toes to scrunch up the towel. That is considered one rep. You should gradually increase the repetition till you get to 3 sets of 25 reps.
Short Foot Exercise
Sit on a chair with your feet on the ground. Lift the arches of your feet without curling your toes and keep the balls and heels of your feet on the ground. Hold for 5-10 seconds and repeat for three sets of 25 reps.
Toe Spreading and Splaying
This exercise is important for strengthening toe muscles. Sit back on a chair and gently rest your feet on the floor. Spread your toes apart without straining and hold the position for 5 seconds. Add a rubber band to make the exercise more challenging.
Balance on Toes
Stand on your toes and hold for 10-30 seconds. Start with both feet, and once you gain strength, switch to one leg.
Ankle Exercises
Practice these exercises to strengthen your ankles:
Ankle Circles and ABCs
Begin by lying on your back, lift your leg, and draw circles or alphabet letters with your toes. This helps improve mobility and control.
Resistance Band Dorsiflexion, Plantarflexion, Eversion, and Inversion
For dorsiflexion, lie down and arch your foot to point towards the ceiling. Use a resistance band and pull your toes toward you. Hold this backwards stretch, known as dorsiflexion, for 30 seconds.
For plantarflexion, lie down and, using a resistance band, push your feet forward, toes pointed outward. Hold this position for 30 seconds. Relax and repeat the stretch twice for each ankle.
The ankle evertors and inverters help with the inward and outward rotation of the ankle. Strengthening these muscles reduces the risk of ankle sprains and strains. Use a resistance band and move the sole inward and outward.
Heel Raises
Stand on a solid surface, hold on to something for balance, and raise only your heels using your calves. Lower yourself with control and repeat.
Eccentric Calf Stretches
Stand at the edge of a step with your heel hanging off. Raise your heels and slowly lower them below the level of the step. It helps to improve control of ankle movement.
Balance and Stability Drills
The following exercises can improve your balance and stability.
Single Leg Balance: Start with 30 seconds per leg.
Balance Pad: Practice doing squats or standing on an unstable surface.
Eyes-closed Balance: Try to balance on your feet with eyes closed to improve proprioception.
Barefoot Terrain Walk: Walk barefoot on sand, grass, or textured surfaces to stimulate intrinsic muscles.
Integrating Foot and Ankle Mobility into Your Exercise Routine
Foot and ankle exercises should be an integral part of your exercise routine. As these exercises are short and simple, they can be performed at home or the office without wasting much time. Start by including them in your warm-up to activate stabilizer muscles or cool-down exercises for mobility work. Foot drills can be performed along with leg press exercises at the gym, or balance exercises can be performed during yoga sessions.
Going barefoot also helps to strengthen your foot muscles. Use minimalist footwear during low-impact exercise to allow for natural foot mechanics. Be careful with your choice of shoes. Try to use simple, well-cushioned shoes that are designed to protect the feet. Choose the right kind of shoes for each activity to protect from injuries and allow for flexible movements.
If you use orthotics, try to remove them during safe and controlled movements to allow foot muscles to engage more. Consult with your doctor before making any changes. Consistency is key with feet and ankle exercise. Even 10-15 minutes a week can improve your foot health.
When to See a Specialist
Strengthening exercises work for most feet, but certain conditions and injuries might require professional attention and care. If you have a history of persistent pain, swelling, or repeated sprains, it might be time to see a physical therapist or podiatrist.
Structural issues like bunions, plantar fasciitis, and flat feet require tailored medical plans by professionals. Early detection of any foot or ankle issues can help prevent serious injuries or issues in the future. Foot specialists, or podiatrists, can provide proper assessment and targeted interventions and guide you through your strengthening journey.
Strengthen Your Feet and Ankles
Most people underestimate the role of their feet in managing overall health. Strong feet and ankles are prerequisites for an active lifestyle, as they help with better balance, prevent falls and injuries, and allow for rigorous movements. Ankle and foot strengthening exercises like toe curls, calf raises, and heel raises help to strengthen muscles and bones in the feet. They help improve mobility, stability, and control over foot motions.
Start with small, short exercises and incorporate them into your daily fitness routine to gradually develop strength. Take time with the exercises, but keep them consistent for the best results.
Take care of your ankles and feet to keep moving and improve your quality of life.