Strengthen and Stretch Your Foot and Ankle

Regular foot and ankle exercises can help improve strength, flexibility and balance following an injury. Performing these exercises at least three times a week can support your recovery and help you return to everyday activities with greater confidence. You should expect to feel a gentle stretch during the exercises, but they should not cause significant pain.

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Before You Start

To get the best results:

• Complete your exercises at least three times each week.
• Expect a gentle stretching sensation while exercising.
• Stop and seek advice if you experience severe or worsening pain.

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Strengthening Exercises

These exercises help improve muscle strength and stability.

Tip-Toe Tense

• Stand behind a chair for support if needed.
• Rise onto your tip-toes.
• Hold for 5 seconds, then lower.
• Repeat 10–15 times.

Flamingo Tip-Toe Tense

• Stand on one leg while holding a chair if required.
• Rise onto your tip-toes.
• Repeat 5 times on each leg.

Toe Grip Challenge

• Sit in a chair.
• Pick up small objects, such as marbles, using your toes.
• Place each object into a container.

Standing Heel Raise

• Stand with your feet apart and knees slightly bent.
• Lift one heel from the floor.
• Lower and repeat 10 times on each foot.

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Mobility and Stretching Exercises

Improving movement helps restore flexibility and reduce stiffness.

Ankle Rotations

• Slowly rotate your ankle in a large circle.
• Repeat in the opposite direction.
• Complete 10 rotations with each foot.

Ankle Pull

• Sit on a chair and cross one ankle over the opposite knee.
• Gently pull your toes downward.
• Hold for 20 seconds.
• Repeat 3 times on each side.

Toe Pull

• Raise one leg in front of you.
• Pull your toes towards you.
• Hold for 4 seconds before relaxing.
• Repeat with the opposite foot.

Ankle Stretch

• Lift your foot from the floor if able.
• Pull your toes up towards you.
• Then point your toes down.
• Repeat 10 times with each ankle.

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Continue Your Recovery

Consistency is key to improving strength and flexibility.

Continue your exercises regularly and increase your activity gradually as your comfort and movement improve. If you have any concerns about your foot or ankle, contact your healthcare professional for advice.

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Need More Help?

If you have any concerns about your recovery or your exercises, contact your local Minor Injury Unit or healthcare professional for further advice.