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Ankle & Foot

Feel free to click on any of the headings below to jump right to the section you need.

ankle skeleton highlight

Click each link above or scroll down to explore Stretches, Exercises and helpful Posture Do's/Don'ts for your lower leg, ankle, or foot.


If you require any further assistance with these stretches/exercises or have questions about information provided please contact your Work-Fit representative here!  We are happy to help!

Regular physical activity is safe for most people.  However, if you have any pre-existing medical conditions or have never participated in regular exercise, check with your doctor before starting any exercise program.

Tips For Success

  • Breathe comfortably and maintain good posture throughout the exercises.
  • Engage the muscles of your abdomen throughout the exercises to assist with posture and protect the back.

Mobility

Repeat 5 times in each direction

Ankle Circles

ankle circle stretch

While holding onto a sturdy object for balance, slowly move your foot/ankle in a circular motion (both directions). Try to avoid moving your hip/knee to compensate for limited range of motion in your ankle.

Stretches

Hold each stretch for 15-60 seconds and repeat 2-4 times.

Calf Stretch

calf stretch

Put the ball of your foot on the wall, keep heel on the floor, lean into wall.

Shin Stretch

shin stretch

(Passive): Sit with your legs straight out in front of you. Have someone push down on your feet.

shin stretch

(Active): Sit with your legs straight out in front of you. Point your toes as far as you can, curling your toes for an additional stretch.

Plantar Fascia Stretch

plantar fascia stretch
plantar fascia stretch

Using a solid round object, start at your heel applying downward pressure and roll up to the ball of foot, then roll back to your heel.

Exercises

Start with 1 set of 10. Gradually increase to 2 to 3 sets of 10 with a short rest in between sets.

Towel Scrunches

towel scrunches exercise
towel scrunches exercise

Sitting in a chair, lay a towel flat on the floor. Curl your toes scrunching the towel. Repeat on opposite side.

Calf Raises

calf raise exercise
calf raise exercise

Start with your feet shoulder width apart, stand near a stable surface to assist with balance, slowly go up on your toes.

Single Leg Balance

single leg balance exercise
single leg balance exercise

Maintain good posture, slowly raise one knee and hold. Can stand on mat or challenging surface to increase difficulty OR on the floor. Stand near a stable surface to assist.

Single Leg Balance on Bosu

single leg balance exercise
single leg balance exercise
Maintain good upper body posture, slowly step onto the center of the Bosu ball bringing opposite leg up and hold. Stand near a stable surface to assist.

Plantar-flexion Theraband

plantar flexion theraband starting position exercise
Starting Position
plantar flexion theraband exercise
Sitting with leg straight out in front of you and opposite leg in a comfortable position, place theraband around the ball of your foot and hold on to the other end with both hands. Slowly point your foot/toes towards the ground. Avoid bending your knee/hip to compensate for limited ankle range of motion.

Dorsiflexion Theraband

dorsiflexion theraband exercise
Starting Position
dorsiflexion theraband exercise
Sitting with leg straight out in front of you and opposite leg in a comfortable position, put theraband around the top of your foot and have a partner hold on to the other end. Slowly bring your toes back towards you. Avoid bending your knee/hip to compensate for limited ankle range of motion.

Inversion Theraband

inversion theraband exercise
Starting Position
inversion theraband exercise
Sitting with both legs straight out in front of you, cross legs, and put theraband around the top of your feet. Slowly rotate bottom foot outward, keeping top foot stationary. Avoid rotating your knee/hip to compensate for limited ankle range of motion.

Eversion Theraband

eversion theraband exercise
Starting Position
eversion theraband exercise
Sitting with legs straight out in front of you put theraband around the top of your foot. Slowly rotate foot outward keeping the opposite foot stationary. Avoid rotating knee/hip out to compensate for limited range of motion.

Posture

Do:

Practice these safe postures

good foot posture
  • Point toes forward
  • Sit in a 90/90 position with feet flat on floor

Don't:

Do not adopt these postures

bad foot posturebad foot posture
  • Standing on tiptoes for prolonged periods of time
  • Sitting with feet hooked on chair legs
  • Sitting with feet on tiptoes
  • Sitting with ankles crossed and legs extended
  • Sitting with ankles crossed and feet flat on the floor

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