Ankles and Feet Flexibility: Five-move Routine

You can improve flexibility in your lower body and feet with this five-exercise routine from fitness expert Stephanie Mansour.

Engaging your calf muscles is an important step toward feeling better. Mobility exercises around the ankles and sole of each foot can also engage your calves. And you can do them while lying in bed or seated at your desk at work.

This five-move routine for ankles and feet targets the surrounding muscles and tendons to increase flexibility and relieve pain.

1. Flex and point

Straighten one leg and flex the foot upward, bringing the toes closer to you and toward your shin.

Hold for five seconds, and then point the toes to extend the top of the foot. Hold for five seconds. Repeat x5, then switch feet.

2. Balls of the feet: Flexion and extension

This exercise is an exaggerated movement of the first exercise. Flex one foot upward, hold for five seconds, and then instead of moving from flexion to extension immediately, continue the flex, leading with the ball of your foot reaching forward. Then, point your toes forward and hold for five seconds.

To return to the flexed position, release the toes first, and then flex at the ankle. Repeat x5 and then switch feet.

3. Clock circles

Seated or lying down, flex one foot upward. This is called the 12:00 position. Then externally rotate the ankle so that you point the foot to the right, and go toward 1:00.

Continue clockwise all the way back to flex at 12 o’clock. Repeat x5, and then rotate counterclockwise five times. Then, switch feet.

4. Ankle rotation

Extend one leg in front of you. Externally rotate the foot out to the side and hold for five seconds.

Then rotate the foot in the opposite direction toward your body’s midline and hold for five seconds. Repeat x5, then switch legs.

5. Toe curls

Allow both feet to be relaxed. Then imagine you’re trying to scrunch up a piece of cloth on the floor and pick it up with your feet. Curl all 10 toes tightly and hold for five seconds. Release and relax the feet. Repeat this x10.

Perform this routine daily or a few times a week to loosen up and strengthen your feet, ankles, and calves. And remember to take your time with these stretches. Don’t rush!