Foot & Ankle Stretches

Suitable For: Almost anyone! One of my favourite ankle stretches

Starting Position: Sit with your toes pointing forwards and your heel on the floor

Action: Slide the heel backwards, keeping the foot flat on the floor
Repetitions: Hold for a few seconds and repeat 20-30 times

Variations: 1) To make this easier, reduce friction by placing a tray or plastic bag underneath your foot.
2)  To increase the stretch a) hook your other leg over your shin and gently push the leg backwards b) once you have slid your foot as far back as you can, keep it still while you slide your bottom forwards in the chair

Starting Position: Sit with the foot to be stretched crossed over your other leg, or resting on the floor/bed as shown. 

Action: Grasp the middle of your foot and slowly pull the foot downwards to stretch the front of the ankle.

Repetitions: Hold for 3-5 seconds and repeat 10-25 times

Variations: You can stabilize the foot further by supporting just above the ankle

Starting Position: Sit with the leg to be stretch crossed over the other leg.  Grasp the outer border of your foot

Action: To improve inversion: Grasp the outer border of your foot and gently draw the foot upwards and inwards as if trying to turn up the sole of your foot until you feel a stretch down the outer side of your ankle 

To improve eversion: Grasp the inner border of your foot and gently push the foot down and outwards as if turning the sole of the foot towards the floor until you feel a stretch on the inner side of your foot

Repetitions: Hold for 3-5 seconds and repeat 10-25 times

Note: If only one of these movements is limited, just work on that one, but if the whole ankle is tight and stiff, do both movements.

Starting Position: Kneel on a bed/table with the middle of your foot off the edge.

Action: Slowly, sit back onto your heels until the ankle stretches at the front

Repetition: Hold for 5-10 seconds and repeat 10-20 times

Progression: Increase the stretch by sitting further back onto your heel and/or moving the foot further onto the table

Purpose: Performing ankle stretches on a foam roller is a great way to improve ankle movement

Starting Position: Place one foot on a half foam roller

Action: Tilt the roller outwards to get a stretch down the outer side of the ankle (foot moves into inversion), or inwards to stretch the inner side of the ankle (foot moves into eversion)

Repetition: Repeat 10-20 times to each side

Top Tips: If you don’t have a half roller, improvise.  For example, fix a hard backed book to a wide drinks bottle – just make sure it doesn’t slip away from you as you tilt.

Starting Position: Stand holding the wall or a counter for balance.  Curl your toes underneath and place the top of your foot on the floor

Action: Slowly bend the knee and lean forwards until you feel a stretch in the top of your foot/toes

Repetition: hold for 3-5 seconds and repeat 10-25 times

Purpose: To stretch the toe joints and muscles.   These can be modified and used for stretching any of the toes.  You can do all the toes at the same time or to be more effective, stretch one at a time

Starting Position:  Cross the foot to be stretched on top of the opposite knee.  Stabilise the foot by grasping the middle of the foot and take hold of the toe to be stretched. 

Action:  Gently push the toe down as shown until you feel a stretch on top of the toe.  Then, draw the toe backwards until a stretch is felt in the bottom of your toe/foot.  Alternate moving the toe up and down. Alternatively, draw the toe out to the side

Repetition:  Hold each movement for a couple of seconds and repeat 20-30 times

Variation:  You can isolate the movement to different joints in each toe by either pushing through the tip of the toe or further up the toe, just below the knuckle

Whilst this is not an exercise, it is certainly worth mentioning here.  Wearing Toe Stretchers, such as the Yoga Toe, are one of the best ways to stretch the toes.  They can make a real difference to a whole host of foot problems such as plantar fasciitis, bunions and foot corns.

They are really comfy to wear and help to stretch out the toe and foot joints and muscles really well.  They can make all the difference to sore, tired feet alongside ankle stretches.  Find out more about them in the Toe Stretchers section