Ankle and Foot Exercise

The ankle is an important joint that transmits body weight to the foot. Many joints between 7 ankle bones (including heel bone), five midfoot bones, and many finger bones make a complex structure of our ankle and foot. Ligaments and muscles related to these joints help in the even distribution of body weight. Two arches of the foot (longitudinal and horizontal) are also essential for proper weight transmission. Excess strain, injuries, obesity, and hereditary factors weaken the arches of the foot and lead to flat feet. Aging is accompanied by degeneration at the ankle and foot joints. Obesity and occupational or sports overload (walking, jogging, running) strain ligaments, muscles, and joints. High heel and ill-fitting footwear leads to improper load transmission at the foot and causes ankle and foot pain.

Ankle and Foot Exercise

See general instructions about exercise

Ankle and Foot Exercise 1
Sit on a chair or bed. Relax your legs and stretch your feet up and down at the ankle joint.
Ankle and Foot Exercise 2
Rotate your ankles clockwise and anticlockwise while sitting on a chair.
Ankle and Foot Exercise 3
Sit on a chair and raise your heels while holding your toes on the ground.
Ankle and Foot Exercise 4
Keep your feet on the ground and press heels firmly. Next, raise your big toe upwards while keeping your little toe firmly on the ground. Finally, return to the original position and raise your little toe while keeping the big toe firmly on the ground.
Ankle and Foot Exercise 5
Tie a rubber band around your toes. Stretch your toes for the exercise of small muscles of feet.
Ankle and Foot Exercise 6
Sit on a chair with a towel (or newspaper) on the floor in front of you. Hold the towel with your toes and curl it upwards. Relax and repeat. You can try holding and lifting a pencil from the ground with your toes for similar benefits.
Ankle and Foot Exercise 7
Sit on a chair and rest your arch of foot on a softball. Roll the ball in various directions – left, right, forwards, and backward and rotate it.
Ankle and Foot Exercise 8
Walking on sand, heel-walk, walking on toes, and skipping strengthens the ankle and feet muscles.

Strengthening Exercises

Ankle and Foot Exercise 9 A
Lie flat on your back. Make a loop of theraband (or a rubber band) around your feet. Stretch both feet away from each other.
Ankle and Foot Exercise 9 B
Lie on your back. Bend hip and knee at 90 degrees, as shown in the picture. Hold a rubber band around your feet. Hold ends of the rubber band with your hands and straighten your leg to stretch the rubber band.
Ankle and Foot Exercise 9 C
Press one end of the rubber band under your one foot and loop another end around the ankle of another leg. Then, bend the other leg and lift it to stretch the rubber band. This exercise will increase the strength of muscles on the back of your ankle.
Ankle and Foot Exercise 9 D
Tie a rubber band around the leg of a table and your ankle. Stretch your knee up to 90 degrees, as shown in the picture.
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