Foot and ankle mobility: Exercises to do in bed or while seated

To help relieve pain or discomfort in the ankles and feet, mobility exercises often focus on stretching the hamstrings and calves. This is because tightness of the calf muscles and reduced range of ankle joint dorsiflexion, the movement that occurs when you bring your toes toward your shin, are linked to a number of disorders of the ankle joints. lower extremities, such as Achilles tendinitis and plantar fasciitis, or inflammation of the tissue on the sole of the foot, according to studies.

This five-move ankle and foot routine targets the surrounding muscles and tendons, increasing flexibility and relieving pain. Incorporating static and dynamic stretches can improve your range of motion, studies have shown. Therefore, including stretches that are held for five to 10 seconds and stretches that continue the movement throughout the stretch are crucial to improving mobility.

Practice this routine once a day, performing each movement slowly and carefully, to strengthen your range of motion and flexibility around your joints. Remember to move intentionally and take your time as you flex and extend through your full range of motion.

Important note: Before starting any new exercise program, consult your doctor. Stop immediately if you experience pain.

1. Flex and aim

Straighten one leg and flex your foot up. Flexing your foot brings your toes closer to you and toward your shin.

Hold for five seconds and then point your toes to extend the top of your foot. Hold for five seconds. Repeat this routine five times, then switch feet.

2. Balls of the feet: Flexion and extension

This exercise is an exaggerated movement of the first exercise. Flex one foot up, hold for five seconds, and then, instead of going from flexion to extension immediately, continue the flexion, leading the toe forward. Then point your toes forward and hold for five seconds.

To return to the flexed position, release your toes first, then flex your ankle. Repeat five times and then switch feet.

3. Clock Circles

Sitting or lying down, flex one foot up. This is called the 12 o’clock position. Then externally rotate your ankle so that you point your foot to the right and go toward 1 o’clock.

Continue clockwise to the right until it points down at 6 o’clock, and then it will start internally rotating to point the foot to the left and go around to 7 o’clock to 7 o’clock until flexing at 12 o’clock. clock. Repeat five times, and then turn counterclockwise five times. Then switch feet.

4. Ankle rotation

Extend one leg in front of you. Externally rotate your foot to the side and hold for five seconds.

Then internally rotate your foot in the opposite direction toward the midline of your body and hold for five seconds. Repeat give times and then switch legs.

5. Toe Curls

Allow both feet to be relaxed. Then imagine that you are trying to crumple up a piece of cloth on the floor and pick it up with your feet. Curl all 10 toes tightly and hold for five seconds. Release and relax your feet. Repeat this 10 times.

Do this routine every day or a few times a week to relax and strengthen your feet, ankles, and calves. And remember to take your time with these stretches. Do not rush!