If you’ve ever rolled your ankle, you know it doesn’t take much to injure your wheels. Thankfully, it doesn’t take much to strengthen them up, either: You just need these moves.
3 Best Exercises to Strengthen Your Feet
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James Michelfelder
Outward Roll
What It Does:
It stretches the muscles on the bottom of the foot.
How to Do It
Stand with feet slightly staggered and the heel of your front foot off the floor. Gently roll your front foot outward onto the pinkie-toe side of your foot. Try to get the ball of your foot past your pinkie toe. It will feel like you may sprain your ankle— but it’s safe when done with control. Pause at the end of the range of motion for a moment so you feel a stretch in the foot, then roll it back so it’s flat on the floor again. Do 1 set of 5 reps with each foot.
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Artur Debat / Getty
Heel Circle
What It Does:
The heel circle mobilizes the ankle and the joints in the toes.
How to Do It:
Take the same stance that you took with the outward roll, then roll your rear foot up onto your toes so they are folded under the foot and pointing behind you. Begin making big circles with your heel so that you roll and stretch your toes in different directions. Do 1 set of 5 slow reps in both directions.
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James Michelfelder
Banded Squat
What It Does:
This type of squat strengthens the arch of the foot.
How to Do It:
1. Stand with feet outside shoulder width. Slide the end of an exercise band under the ball of one foot, then wrap it around the front of your opposite leg, above the knee.2. Stretch the band around the other leg and back down under the ball of the opposite foot. The band should now form an X.3. Squat as low as you can. Move slowly, and keep your weight on your heels and the balls of your feet. Do 3 to 5 reps.
It stretches the muscles on the bottom of the foot.
How to Do It
Stand with feet slightly staggered and the heel of your front foot off the floor. Gently roll your front foot outward onto the pinkie-toe side of your foot. Try to get the ball of your foot past your pinkie toe. It will feel like you may sprain your ankle— but it’s safe when done with control. Pause at the end of the range of motion for a moment so you feel a stretch in the foot, then roll it back so it’s flat on the floor again. Do 1 set of 5 reps with each foot.
Heel Circle
What It Does:
The heel circle mobilizes the ankle and the joints in the toes.
How to Do It:
Take the same stance that you took with the outward roll, then roll your rear foot up onto your toes so they are folded under the foot and pointing behind you. Begin making big circles with your heel so that you roll and stretch your toes in different directions. Do 1 set of 5 slow reps in both directions.
Banded Squat
What It Does:
This type of squat strengthens the arch of the foot.
How to Do It:
1. Stand with feet outside shoulder width. Slide the end of an exercise band under the ball of one foot, then wrap it around the front of your opposite leg, above the knee.
2. Stretch the band around the other leg and back down under the ball of the opposite foot. The band should now form an X.
3. Squat as low as you can. Move slowly, and keep your weight on your heels and the balls of your feet. Do 3 to 5 reps.
