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Incorporate these foot and ankle exercises into your next work out routine. Not only will you be stretched properly, you will be less likely to incur an injury. Your feet and ankles will thank you.
Exercise #1: Ankle Pump Up
To strengthen the muscles in the front of your shin and to increase ankle dorsi flexion, try this exercise.
Pull your foot up like you are trying to touch your toes to the front of your shin. Hold this position for 10 seconds. Do 3 sets of 10 to start. Have a goal of 3 sets of 30 exercises. Try to do the exercises three times per day.
Exercise #2: Ankle Pump Down
To strengthen the muscles in the back of your calf and to increase ankle plantar flexion, try this exercise. This exercise is the opposite of the Ankle Pump Up.
Push your foot down like you are pointing your toes to the floor. Hold this position for 10 seconds. Do 3 sets of 10 to start. Have a goal of 3 sets of 30 exercises. Try to do the exercises three times per day.
Exercise #3: Bent Knee Wall Stretch
Have tight calf muscles? This stretch is for you. This particular exercise stretches the soleus.
Stand in front of a wall. Outstretch your arms to lean against the wall. Move one foot forward. The other foot should stay back and bend that leg slightly. You will then feel a stretch in the back of your calf. Hold for 30 seconds. Do 3 sets of 10 exercises. Have a goal of 3 sets of 30 exercises. Try to do the exercise three times per day.
Exercise #4: Straight Knee Wall Stretch
Try this exercise to help with the calf muscle called the gastrocnemius.
Stand in front of a wall. Outstretch your arms to lean against the wall. Move one foot forward. The other foot should stay back and have that knee straight. You will feel a stretch in the back of your calf. Hold for 30 seconds. Do 3 sets of 10 exercises. Have a goal of 3 sets of 30 exercises. Try to do the exercise three times per day.
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