3 Foot & Ankle Exercises for Stability and Pain Relief as You Age

Your body doesn’t work like it used to, does it?

When you get older, some say you should call those the “golden years.” Others say you should call those the “rusty years.”

As your body ages and wears, you can take actions to keep it in decent working order so you avoid injuries and unnecessary pain.

Here’s some quick exercises you can do to keep your feet and ankles strong and flexible so your body has the support it needs, and so pain and discomfort stay to a minimum:

1. Ankle Circles

First, sit in a chair and start with your feet flat on the floor. Extend your right knee to a comfortable distance so you can draw a circle in the air with your foot 20 times.

Do the same with your other foot. And then once you get back to your first foot again, do the circle in the opposite direction.

You’ll probably hear some cracking in your joints. That’s normal. If you experience pain or stiffness, do the circles the best you can.

2. Toe Raise, Point, and Curl

Again sit in a chair with your feet flat on the ground. Your lower leg, from your knees to your toes, should be straight vertical. Do not let your lower leg be at an angle relative to the ground.

Raise your heels while still keeping your toes on the floor. Stop when the balls of your feet are the only thing touching the floor. Hold that for 5 seconds.

Lower your heels to the floor to the point where your feet become flat again.

Next, raise your heels like you did before. However, point your toes up so only the tips of your big and second toes touch the floor. Hold this for 5 seconds.

Lower your heels to the floor again.

In the final stage, raise your heels but curl your toes inward so only the tips of all your toes touch the floor. Hold this for 5 seconds.

Do each exercise 10 times.

3. Toe Curls

This works great for overall foot strength. To do it, sit in a chair. Place a towel on the floor in front of you. Make sure the short side points toward you.

Then, simply try to grasp the towel and pull it towards you with one foot. If the towel itself is too light and the exercise is not challenging enough, place an object on the towel to weigh it down.

Do this exercise 5 times with each foot.

These are safe, simple, and effective ways to build up the strength around your feet and ankles.

And that helps you stay stable, while also reducing pain and discomfort.