It also offers guidance for when to seek additional medical care.
Getting Started
Any foot or ankle exercises should be done under the guidance of a healthcare provider.
They may green-light the following set of exercises, a modified version of this, or something else entirely.
Terence Vanderheiden, DPM
The following program is meant to be performed three times per day.
These exercises work to stretch your tendons andligamentsto improve therange of motionof the affected joints.
As you get stronger, you could move from these stretch exercises to active strength training.
Terence Vanderheiden, DPM
Stop if you feel any pain.
you might do this exercise seated or by standing and holding onto a wall or counter.
There is some evidence that stretching the calf muscle will improve ankle plantarflexion.
Terence Vanderheiden, DPM
To begin:
Toe Pick-Ups
This exercise helps to strengthen your toes and improve their flexibility.
This is an ideal treatment forplantar fasciitis, a common chronic condition triggered by inflammation of the fibrous tissue.
Ice Bottle Massage
This is a great exercise for cooling down (literally).
Terence Vanderheiden, DPM
If there is pain or a prickly sensation, stop and avoid this exercise.
This is especially true for people withdiabetic neuropathy.
American Academy of Orthopaedic Surgeons: OrthoInfo.Foot and ankle conditioning program.
Terence Vanderheiden, DPM
2018;34:28-35. doi:10.1016/j.foot.2017.09.006
American Orthopaedic Foot and Ankle Society.Foot flexibility exercises.
Chiu LZF, Dhlin TE.Midfoot and ankle mechanics in block and incline heel raise exercises.J Strength Cond Res.
2021;35(12):330814. doi:10.1519/JSC.0000000000004145
U.S. National Library of Medicine: MedlinePlus.Plantar fasciitis.
Terence Vanderheiden, DPM
Terence Vanderheiden, DPM
Terence Vanderheiden, DPM
Terence Vanderheiden, DPM
