6 Best Exercises to Ease Foot and Ankle Pain

If you have foot and ankle pain, youíre not alone. We are all prone to foot pain since our feet have the hardest working muscles and bones.

Itís important to take care of your feet since itís hard to exercise or even walk when they hurt. Keeping your legs strong and flexible is the best way to prevent pain.

Now, donít panic if youíve been neglecting your feet. You can use simple exercises and stretches to ease foot and ankle pain.

Before you start doing the exercises below, realize that sitting or standing for long hours can cause foot pain. Therefore, avoid doing either for long durations.

Related: 10 Natural Remedies for Swollen Feet and Ankles

1. Calf stretch

This stretch reduces tightness in the calf muscles and ankle. Calf stretches can also be helpful if youíre struggling with heel pain.

How to perform

Stand in front of a wall then place one foot against the wall and keep the heel on the floor.

Slowly lean toward the wall as much as your calf and ankle flexibility allow.

Hold the stretch for 15 seconds then rest and repeat 3 times. Switch legs and hold the stretch for the same duration.

Man doing calf stretches

2. Ankle circles

Activities like walking and running only flex the ankles forward and backwards. To reduce stiffness in the ankles you have to increase side-to-side flexibility.

How to perform

Stand upright and keep your feet hip width apart.

Lift the right leg off the floor. Feel free to hold on to a wall for support.

Start rotating the right ankle Ė assume youíre drawing circles with your toes.

Make the same number of circles with the left ankle.


3. Heel sit backs

This exercise will stretch the front of the ankle and loosen the toes.

How to perform

Kneel on a yoga mat or a soft surface.

Stretch your ankle and keep the top of your foot resting on the mat.

Sit back and rest your butt on the calves. Keep the back straight throughout.

Hold this position for 15-20 seconds then rest and repeat.

Fitness woman sitting in yoga pose at home

4. Calf raises

If youíre struggling with heel and ankle pain, this exercise will help. Itíll also strengthen your legs and prevent pain in future.

How to perform

Stand upright and keep your feet hip width apart.

Lift your heels off the floor and raise them as high as possible.

Hold the top position for 3 seconds then slowly lower the heels until they almost touch the floor and then raise them again. Repeat as many times as you can.


5. Tennis ball foot massage

This exercise will help improve blood circulation in your feet. Note that poor circulation can cause pain and make your feet swell.

How to perform

Stand next to a wall or sit on a chair. Place a tennis ball under the arch of the left foot.

Apply slight pressure on the ball and then slowly roll it from the toes to the heels.

Repeat this movement for one minute then switch legs.


6. Barefoot sand walking †

Walking barefoot on the sand is a great way to ease foot and ankle pain. Walking on the sand is challenging since itís a soft surface. If you do it consistently, itíll loosen your ankles and strengthen your legs.

Which exercises have helped you ease foot and ankle pain?

48 comments

Paula A
Paula A24 days ago

thank you

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Ruth S
Ruth Sabout a month ago

Thanks.

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Ruth S
Ruth Sabout a month ago

Thanks.

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Marie W
Marie W3 months ago

thanks for sharing

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Teresa A
Teresa Antela9 months ago

Thanks

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Mike R
Mike R9 months ago

Thanks

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Danuta W
Danuta W9 months ago

Thank you for sharing.

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Sonia M

Thanks for sharing.

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Danii P
Past Member 9 months ago

Thank you for sharing

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Peggy B
Peggy B9 months ago

Noted

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