Foot & Ankle Strengthening Exercises: GET STRONG ANKLES!

🦶We review Foot strengthening exercises, drop foot exercises, foot drop exercises, ankle strengthening exercises, ankle mobility exercises and more! Full Video: https://youtu.be/ZI0sANYDF6M 🦶

Full video: https://youtu.be/ZI0sANYDF6M
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Strengthening the foot muscles can be beneficial in rehabilitating and preventing various foot conditions, including Achilles tendonitis, posterior tibial tendonitis, peroneal tendonitis, and anterior tibial tendonitis. Here are some exercises that can help strengthen the foot and the associated tendons:

Toe Curls: Sit flat on a chair with your feet on the floor. Place a towel or a small towel underneath your feet. Use your toes to scrunch the towel toward you, flexing your toes and arching the foot. Repeat this motion for 2-3 sets of 10-15 repetitions.

Marble Pick-Up: Place a bowl or a container on the floor and scatter marbles or small objects around it. Sit on a chair with your feet bare. Use your toes to pick up the marbles and place them in the container. Perform this exercise for 2-3 sets of 10-15 repetitions.

Resistance Band Exercises: Secure a resistance band around a sturdy object. Sit on a chair with your feet positioned in the band. Perform various exercises, such as flexing and pointing your toes against the resistance, moving your foot side to side, and spreading your toes apart. Perform 2-3 sets of 10-15 repetitions for each exercise.

Towel Stretch: Sit on the floor with your legs straight in front of you. Place a towel around the ball of your foot and hold both ends with your hands. Gently pull the towel towards you, stretching the foot and ankle. Hold the stretch for 30 seconds and repeat 2-3 times for each foot.

Arch Strengthening: Sit on a chair with your feet flat on the floor. Lift the arches of your feet while keeping your toes on the ground. Hold for a few seconds, then release. Repeat for 2-3 sets of 10-15 repetitions.

Ankle Alphabet: Sit on a chair and lift one foot off the ground. Imagine you are drawing the letters of the alphabet with your toes, moving your ankle in all directions. Repeat with the other foot. Perform this exercise for a few minutes on each foot.

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DISCLAIMER:
Dr. Tomasz Biernacki received his Doctor of Podiatric Medicine degree from Kent State College of Podiatric Medicine in 2013; he completed his Surgical Reconstructive Foot Surgery & Podiatric Medicine Residency in 2017; he completed 2x traveling Fellowships in Diabetic Surgery, Skin Grafting & Nerve Surgery. He is double board certified in Podiatric Medicine and Foot & Ankle Surgery. Dr. Biernacki is a licensed podiatrist & surgeon in Michigan. This video should not be used to self-diagnose and is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Biernacki and you. It would be best to not change your health regimen or diet before consulting a physician and obtaining a medical exam & diagnosis. Always seek the advice of a physician or other qualified health provider with any questions regarding a medical condition.