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Exercises

Foot and ankle exercises

Exercises that strengthen the feet and ankles: calf raises, band work turning the foot in and out, toe curls and balance on one leg. Most plans for ankle sprains and foot pain are built from these.

47 moves41 with 3D demosBeginner 29Intermediate 16Advanced 2

Beginner foot and ankle exercises 29

Ankle bounces (mini pogo) demonstrated on the 3D figure3D demoAnkle bounces (mini pogo)Beginner · No equipmentAnkle CARs demonstrated on the 3D figure3D demoAnkle CARsBeginner · No equipmentBand ankle eversion demonstrated on the 3D figure3D demoBand ankle eversionBeginner · A band + A bench or boxBand ankle inversion demonstrated on the 3D figure3D demoBand ankle inversionBeginner · A band + A bench or boxCalf springs demonstrated on the 3D figure3D demoCalf springsBeginner · No equipmentHeel drop (impact for bone) demonstrated on the 3D figure3D demoHeel drop (impact for bone)Beginner · No equipmentHeel walk demonstrated on the 3D figure3D demoHeel walkBeginner · No equipmentIsometric ankle eversion against a wall demonstrated on the 3D figure3D demoIsometric ankle eversion against a wallBeginner · A wall + A bench or boxIsometric calf raise hold demonstrated on the 3D figure3D demoIsometric calf raise holdBeginner · A wallKnee-to-wall ankle rock demonstrated on the 3D figure3D demoKnee-to-wall ankle rockBeginner · A wallSeated barbell calf raise demonstrated on the 3D figure3D demoSeated barbell calf raiseBeginner · A barbell + A bench or boxSeated bent-knee calf raise (soleus raise) demonstrated on the 3D figure3D demoSeated bent-knee calf raise (soleus raise)Beginner · A bench or box

Intermediate foot and ankle exercises 16

Calf press on the leg press demonstrated on the 3D figure3D demoCalf press on the leg pressIntermediate · Strength machineDonkey calf raise demonstrated on the 3D figure3D demoDonkey calf raiseIntermediate · Other / check instructionsEccentric heel drop demonstrated on the 3D figure3D demoEccentric heel dropIntermediate · A stepHeel raise with a towel under the toes demonstrated on the 3D figure3D demoHeel raise with a towel under the toesIntermediate · A step + Other / check instructionsPogo hops demonstrated on the 3D figure3D demoPogo hopsIntermediate · No equipmentRocking standing calf raise demonstrated on the 3D figure3D demoRocking standing calf raiseIntermediate · A barbellSingle Leg Reach Matrix demonstrated on the 3D figure3D demoSingle Leg Reach MatrixIntermediate · No equipmentSingle-leg calf raise from a step demonstrated on the 3D figure3D demoSingle-leg calf raise from a stepIntermediate · A step + A wallSingle-leg hop and stick demonstrated on the 3D figure3D demoSingle-leg hop and stickIntermediate · No equipmentSingle-leg tibialis raise demonstrated on the 3D figure3D demoSingle-leg tibialis raiseIntermediate · No equipmentSmith machine calf raise demonstrated on the 3D figure3D demoSmith machine calf raiseIntermediate · Strength machine + Weight platesStanding barbell calf raise demonstrated on the 3D figure3D demoStanding barbell calf raiseIntermediate · A barbell

Advanced foot and ankle exercises 2

Single-leg pogo hops demonstrated on the 3D figure3D demoSingle-leg pogo hopsAdvanced · No equipmentDouble UndersAdvanced · A jump rope

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Questions people ask

What are good foot and ankle exercises for beginners?

Start with moves graded easy, such as Ankle bounces (mini pogo), Ankle CARs, Band ankle eversion. There are 29 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do foot and ankle exercises at home without equipment?

Yes. 22 of the 47 moves here need nothing but your body, a floor, a wall or a step, for example Ankle bounces (mini pogo), Ankle CARs, Calf springs.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.