Test the Strength of Your Feet & Ankles

Whether you’ve dealt with multiple ankle injuries or feel like your feet are in great shape, keeping them strong and mobile is key to moving well and staying active.

Your feet are the foundation of your movement, impacting everything from your posture to your balance. Weakness or stiffness in your feet and ankles can lead to discomfort and even affect other joints throughout the rest of your body, like your knees and hips.

Strengthen & Mobilize Your Feet with These Three Exercises

These exercises focus on improving mobility, building strength, and enhancing balance—giving your feet the support they need to keep you moving with ease.

1. Improving Your Ankle Mobility (10 Reps in 3 Directions)

This stretch helps loosen up your ankle and foot, improving flexibility and range of motion.

How to do it:

• • Stand near a countertop or chair for support.
  • Place one foot on a step in front of you.
  • Shift your weight forward, keeping your back heel down and back knee straight.
  • Hold for 5 seconds, then return to standing.
  • Repeat 10 times in three directions:
    • • Straight forward
      • Angled outward
      • Angled across your body

2. Strengthening Your Foot Arch (10 Reps, 2-3 Sets)

This exercise activates the muscles that support your arch, improving foot stability.

How to do it:

• • Keep the knuckle of your big toe pressed into the ground.
  • Try to shorten your foot by pulling your heel and toe closer together creating a slight lift in the arch.
  • Hold for a few seconds, then relax.
  • Once comfortable, progress by holding the arch while stepping forward, sideways, or backward with the opposite foot.

3. Building Stability with Balance (10 Reps in All Directions)

Balancing on one foot strengthens the small muscles in your feet and ankles, helping you adapt to different surfaces.

How to do it:

• • Stand on a soft surface (like a folded blanket or pillow) for an added challenge.
  • Hold onto a chair if needed for support.
  • While standing on one foot, tap your opposite foot in different directions:
    • • Forward
      • Sideways
      • Behind you
      • In a curtsy position (behind and across your body)
  • For an extra challenge, try moving faster or balancing without holding on.

The Right Shoes Make a Difference

Your shoes play a big role in supporting your feet. A good shoe should provide stability and support your arch—especially if you have flat feet.

How to check your shoes:

• Try bending them in half—if they fold completely, they don’t offer enough support.
• Visit a specialty shoe store for proper fitting, especially if you have wider feet or specific needs.

Your feet and ankles work hard to keep you moving. By adding these exercises to your routine and choosing supportive footwear, you can improve strength, mobility, and balance—helping you move with confidence every day.

If you’re experiencing discomfort or need a more personalized approach, our team of Physical and Occupational Therapists is here to help. We’ll assess your movement, find the root cause of your pain, and develop a customized treatment plan so you can move with greater ease.

Treatment is covered by insurance, no referral is required to start, and with flexible in-clinic and virtual appointments available, you can find a time that works with your schedule.

Call 716-458-1990 or use this button to schedule online: