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Strength at home

Foot and ankle strengthening routine: toes, arches, calves and balance

Feet get stronger with use: in trials, foot exercises or walking in minimalist shoes built foot muscle within 8 weeks, and balance training cut ankle sprains by about a third. Do this barefoot or in thin socks, about three times a week. If you have diabetes, numb feet or poor circulation, check your feet afterwards and read the warning signs on our foot pain guide.

15 minBeginner11 movesA wall · Other / check instructions · A bench or box · A bandCalves · Shins · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Mobility

  1. Ankle circles8 slow circles each way, each foot
    Beginner · Calves, Shins · 3D demo
  2. Knee-to-wall ankle rock8 slow rocks each side
    Beginner · 3D demoHeel down; move the foot further from the wall as it gets easierHarder: Frog rock

Toes and arches

  1. Towel toe curl2 sets of 12 each foot
    Beginner · Calves · 3D demoSeated; pull the towel in with your toes, keeping the heel stillHarder: Short foot + toe splay

Calves and shins

  1. Slow calf raise2 sets of 10
    Beginner · Calves · 3D demoHands on a wall; rise through the big toe and lower slowly. Harder: the single-leg calf raise from a stepEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  2. Seated bent-knee calf raise (soleus raise)15 reps
    Beginner · Calves · 3D demoAdd a padded weight on your knees when it gets easyHarder: Slow calf raise
  3. Tibialis raise15 reps
    Beginner · Shins · 3D demoBack against a wall; lift the fronts of both feetHarder: Single-leg tibialis raise

Ankle control

  1. Band ankle eversion8 each side
    Beginner · Calves, Shins · 3D demoSlow: about 3 s out and 3 s backEasier: Isometric ankle eversion against a wallHarder: Pogo hops
  2. Band ankle inversion8 each side
    Beginner · Calves, Shins · 3D demoSlow, in a pain-free rangeHarder: Single-leg calf raise from a step

Balance

  1. Single-leg stand2 holds of 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoNext to a counter; close your eyes only when it's easyEasier: Tandem stance and heel-to-toe walkHarder: Single Leg Reach Matrix
  2. Tandem stance and heel-to-toe walk30 s, then 10 steps
    Beginner · Calves, Hip abductors · 3D demoBeside a wall or counterEasier: Semi-tandem stanceHarder: Single-leg stand

Spring (optional, for active people)

  1. Ankle bounces (mini pogo)2 sets of 20
    Beginner · Calves, Shins · 3D demoShort, quiet contactsHarder: Pogo hops

Tips

  • Add the short-foot exercise when you can: draw the arch up without curling your toes and hold for 5 seconds, 10 times. It has no 3D demo yet.
  • With ball-of-foot pain or big toe arthritis, stop the calf raises short of full tiptoe.
  • Pad any weight for the seated calf raise and keep a hand on it, so it can't slide off onto your feet.
  • Numb feet, or unsteady with your feet together? Keep a hand on a counter or wall for the balance moves, and check your feet for marks afterwards.
  • Leave out the ankle bounces with a suspected stress fracture or with heel or Achilles pain, and build up slowly if you have low bone density or haven't done impact work in years. In pregnancy, don't start new jumping.
  • In the first 2 weeks after a sprain, keep the band moves in a pain-free range, and follow the stages in our ankle sprain guide.
  • Swapping to minimalist shoes? Build up over months, not weeks: runners who switched had more injuries, and one review suggests taking at least 12 weeks.
  • Aim for about 25 single-leg calf raises in a row as a long-term marker of calf strength.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the foot and ankle strengthening routine: toes, arches, calves and balance take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, Other / check instructions, A bench or box, A band. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 4 of its 11 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.