Our feet and ankles are under immense amounts of pressure every single day. Foot and Ankle injuries are some of the most common injuries and it is important to know how to recover from them. These 5 exercises can help you move in the right direction:

Heel Raises

To do a heel raise, stand on a solid surface, or an elevation for increased range of motion. It is a good idea to hold onto something for balance. Next, raise your heels by using your calves. Finally, lower yourself with control, and repeat for 20 reps.

Towel Stretch

To do the towel stretch, sit on the floor with your legs extended straight out in front of you. Next, wrap a towel around your toes on both feet. Slowly pull back on the towel until you start to feel a stretch at the very bottom of your feet and the back of your lower legs. Repeat this for at least 20 reps.

Step Ups

To do step ups, find an elevated surface that can safely hold your weight. One leg at a time, step up onto the service and then step back down off of the surface. Repeat this for at least 20 reps. Make sure when you are doing step ups to alternate the leg you start with so that you don’t create a strength imbalance.

Foot Rollout

To do feet rollouts, get a ball or a roller and set it up on the ground in front of you. Use the arches of your feet to roll the ball back and forth. Roll on the ball for about 30 seconds before switching to your other leg. Repeat this several times for each foot.

Balance & Reach

To do the balance and reach exercise, first start to take the pressure off of one of your feet. Then, take this same leg and bring it off the ground and towards your back. At the same time, reach your arms out in front of your body. While you are doing this exercise, alternate the leg that you are putting up. Repeat this exercise for at least 20 reps.

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Rock The Boat

‘Rock the Boat’ is a simple exercise. You can use a chair for support if needed. Begin the exercise by standing with your feet shoulder-width apart, with even weight on each side.

Make sure to stand up straight with your shoulders back and head looking forward.

Raise one foot off the ground, bring your leg up and hold for about 30 seconds. Repeat this exercise with the other leg. You can choose the amount of reps that feels comfortable for you.

Tightrope Walks

Tightrope walks can also help with your balance. Hold your arms out straight from your sides and walk in a straight line, pausing each time you lift a foot off the ground. Keep your eyes focused on a spot straight ahead of you. You can take around 15-20 steps along the “tightrope.”

Flamingo Stand

Flamingo stands are another good exercise. All that you have to do is stand on one leg. When you are standing on one leg, make sure to keep your eyes looking forward. Extend your leg behind you and hold the position for 10 to 15 seconds, and then repeat with your opposite leg. If you feel unsteady, stand next to a sturdy chair. You are going to want to be able to do this for 30-60 seconds.

Back Leg Raises

Back leg raises are similar to flamingo raises, but you do not bring your leg up as far. You should use a chair for balance. When doing this exercise, do not bend your knee or point your toes. The goal is to get your leg back as far as you can until you feel a stretch.


FInally, marching or walking in place can be a great balancer exercise. You can utilize a chair to stay balanced during this exercise. You are going to want to walk in place and bring your knee up to your chest. You want to hold your knee up at your chest for a couple of seconds and then put it back down. You are going to want to alternate this at least 20 times on each side.

To schedule an appointment with one of our pain management physicians, call us today at 732.202.3000!

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