You’ll be surprised how a few small exercises working your toes, ankles, and calves can make such a big difference in your overall foot function and health.
Next time you have a moment at your desk, on a flight, or in the elevator, try one or more of these movements. We recommend at least two sets of 10 reps each:
Toe Lifts
This move is like your toes are doing little sit-ups or crunches. While either sitting or standing, simply lift your toes off the ground, hold for a moment, then release.
Toe Curls
Now let’s go the other direction. While slightly lifting your feet but keeping your heels on the ground, gently curl your toes, hold for a moment, then release.
Ankle Circles
Because so much connective tissue runs through your ankles, mobilizing your ankles is important. While sitting or standing, rotate your ankles in both directions.
Ankle Pointers
Again, while sitting or standing, slightly lift and extend one leg at a time, then point your toes for a moment and release, careful not to engage your calf muscles.
Calf Raises
While standing flat-footed, slowly raise up onto your toes while maintaining your balance, hold for a moment, then softly lower your heels back down.
Remember:
- Start slow and gradually increase repetitions and intensity as you get stronger.
- Incorporate these exercises into your daily routine, even for only a few minutes.
- If you have any foot pain, consult a healthcare professional.
