Strengthen your feet and ankles with these 5 exercises
What's the story
The dorsiflexor muscles in your lower leg are essential for walking, running, and maintaining balance. By strengthening these muscles, you can improve your mobility and decrease the risk of injuries. In this article, we will share five effective exercises to strengthen your dorsiflexor muscles, improving overall foot and ankle stability.
Towel scrunches
Towel scrunches for enhanced grip strength
This exercise is easy to do and helps strengthen your dorsiflexor muscles. Lay a towel flat on the floor and sit on a chair facing the towel. Scrunch the towel towards you using only your toes, then spread it back out. Do this for two sets of 15 repetitions with each foot. This exercise is great for strengthening your dorsiflexors and also helps improve your toe grip strength.
Resistance band
Resistance band dorsiflexion for targeted muscle building
Sit with your legs extended and loop a resistance band around your foot, holding it for tension. Flex your foot towards you against the band's resistance, then slowly return to the starting position. Do three sets of 12 repetitions on each foot. This exercise is great for strengthening the dorsiflexor muscles.
Heel walks
Heel walks for balance and strength
Heel walks are great not only for strengthening but also for enhancing balance. Start by standing tall and raise your toes off the ground so that you're balancing on your heels. Walk forward on your heels for 20 to 30 seconds, then take a short rest. Try to do three sets of these walks. They're excellent for strengthening your dorsiflexors while also working your lower leg muscles.
Step-ups
Step-ups: Elevating dorsiflexor muscle strength
Step-ups are a highly effective exercise that targets several muscle groups, including the dorsiflexors. Locate a step or bench about knee-high. Step up onto it with one foot, but as you do so, consciously flex at the ankle of that leading leg to accentuate dorsiflexion; then step back down with control. Complete two sets of 10 repetitions for each leg, concentrating on maintaining control throughout the exercise.
Wall shin raises
Wall shin raises: A static challenge
Wall shin raises blend balance and muscle activation in a fun way. Stand facing away from a wall, feet shoulder-width apart. Raise your toes towards your shins as high as you can, hold briefly, then lower. Strive for three sets of 15 reps, maintaining good posture to effectively target dorsiflexion muscles without equipment.