The average person walks about 100,000 miles during their lifetime, so it may be no surprise that over 85% of those people will also experience some type of foot pain. Some may need to see a podiatrist for their pain; others may try home remedies or tough it out. Because your feet are the foundation of your mobility, balance, and physical stability, it’s important not to take them for granted.
When you have foot or ankle pain, it can disrupt your entire life—from basic walking, exercising, and/or participating in sports and the activities you love. The knowledgeable podiatrist at Central Kansas Podiatry Associates, Dr. Benjamin Weaver, knows that some common foot and ankle issues can be prevented or improved with targeted strengthening exercises. When you incorporate specific movements into your regular routine, you can build strength and resilience in your feet and ankles. Here, Dr. Weaver discusses some common strength exercises that can help improve your overall foot and ankle health.
Why You Should Strengthen Your Feet and Ankles
Your feet and ankles bear the weight of your entire body and help facilitate movement. So, they need to be strong to carry you where you need to go and provide balance and stability. If you lack strength in your foot muscles, you may develop fallen arches, heel pain, and plantar fasciitis. Poor ankle stability increases your risk of sprains and can alter your walking pattern, potentially causing knee, hip, and back problems. This is why Dr. Weaver often prescribes targeted exercises as part of comprehensive treatment plans. Here are just a few reasons why:
- Regular foot strengthening exercises can improve balance and coordination
- Athletes benefit from enhanced performance and reduced injury risk when they maintain strong, flexible feet and ankles
- Conditions like bunions and hammertoes may progress more slowly when foot muscles remain strong.
- Just a few minutes of targeted exercises several times a week can make a significant difference in your foot health.
Easy Exercises for Strengthening Feet and Ankles
Many foot and ankle strengthening exercises require minimal equipment and can be performed anywhere. These exercises are easy to incorporate into your daily routine:
- Towel scrunches build strength in your arch muscles. Place a small towel on the floor and use your toes to scrunch it toward you. This movement targets the intrinsic foot muscles that help maintain your arch and provide stability during walking and standing.
- Marble pickup challenges dexterity and foot control. Scatter marbles on the floor and practice picking them up with your toes, transferring them to a bowl. This exercise enhances the fine motor control of your foot muscles, which can help prevent conditions like hammertoes.
- Ankle alphabet improves range of motion and joint health. While seated, trace all 26 letters of the alphabet with your foot. This comprehensive movement ensures your ankle moves in all possible directions, helping maintain flexibility and joint health.
- Calf raises strengthen the muscles that support your ankle and help you push off when walking. Stand with feet hip-width apart, then slowly rise onto your toes and lower back down. This exercise builds the larger muscles that control ankle movement and provide stability.
- Toe yoga enhances individual toe control and strengthens small foot muscles. Practice lifting just your big toe while keeping the others down, then reverse by lifting the smaller toes while keeping the big toe down. This targeted exercise helps improve balance and foot function.
- Resistance bands can help you progress past basic foot and ankle exercises. They are a convenient and easy way to increase your workout. Dr. Weaver may recommend these bands to patients who are ready for more intensive strengthening. Resistance bands can help improve the flexibility of the ankle joint and increase your range of motion.
Exercises to Help Improve Balance
Balance training can help prevent falls and injuries because it can improve your body's awareness of foot position.
- Single-leg stance challenges your body's balancing systems. Stand on one foot for 30 seconds, working up to longer durations over time. For added difficulty, try closing your eyes or standing on an unstable surface like a pillow.
- Heel-to-toe walk mimics walking on a tightrope, requiring precise foot placement and core engagement. Place one foot directly in front of the other, heel touching toe, and walk forward with control. This exercise builds coordination between your feet, ankles, and brain.
- Ball rolling combines massage with gentle strengthening. Roll your foot over a tennis or golf ball, pausing on tight spots. This exercise increases blood flow to tissues while gently stretching and strengthening the bottom of your foot.
Contact Central Kansas Podiatry Associates for Your Feet and Ankle Pain
If you have a history of foot or ankle injuries, or your pain continues, consult with Dr. Weaver at Central Kansas Podiatry Associates. Pain is your body's warning signal and should never be ignored, especially when it comes to the complex structures of your feet and ankles. Read our testimonials to learn how we’ve helped other patients with their foot and ankle pain.