Uploaded February 2026 | Updated September 2026, 1 week ago
This real-time foot/ankle routine features easy stretches & exercises that can help strengthen the feet/ankles & relieve pain. It can also help decrease tightness in the area and improve overall flexibility. Buy a worksheet with these ankle / foot stretches & exercises: askdoctorjo.com/product/13-beginner-foot-ankle-stretches-exercises-worksheet
These Foot / Ankle Stretches & Exercises are not only great for the foot and ankle, but they are also great for the knees and lower legs.
For this routine, you will need a stretch strap, belt, or dog leash to stretch.
Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Ankle pumps, ankle circles, and ankle alphabet will help the muscles get ready for the routine.
After the warm up, isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Ankle dorsiflexion, plantar flexion, eversion, and inversion isometrics will help activate the muscles around the ankle and foot to improve stability and decrease pain.
Then going into some full stretches with a calf stretch with a strap, a seated anterior tibialis stretch, and a seated posterior tibialis stretch will really help improve motion and decrease tight muscles.
Next, seated heel toe raises are great to start exercising the muscles.
Finally, in standing, heel raises and mini squats are great exercises to work the muscles you have just lengthened and loosened up.
00:00 - Foot / Ankle Stretches & Exercises
00:23 - Foot / Ankle Warm-up
02:37 - Dorsiflexion Isometric
05:33 - Plantar Flexion Isometric
08:26 - Ankle Eversion Isometric
11:12 - Ankle Inversion Isometric
14:02 - Calf Stretch with a Strap
16:52 - Anterior Tibialis Stretch
19:43 - Posterior Tibialis Stretch
22:31 - Heel Toe Raise
24:01 - Heel Raise
25:31 - Mini Squat
DISCLAIMER: This content (the video, description, links, and comments) is for informational purposes only. It is general in nature and is not intended to be medical advice, nor does using it create a physical therapist-patient relationship with you. Before starting, consult your own healthcare provider for a proper diagnosis and to ensure this content and any included products are safe and appropriate for your own medical and physical condition. Stop immediately if you experience pain. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content for you. By voluntarily using this content, you assume all risks for any resulting losses, injuries, or damages.
This real-time foot/ankle routine features easy stretches & exercises that can help strengthen the feet/ankles & relieve pain. It can also help decrease tightness in the area and improve overall flexibility. Buy a worksheet with these ankle / foot stretches & exercises: askdoctorjo.com/product/13-beginner-foot-ankle-stretches-exercises-worksheet
These Foot / Ankle Stretches & Exercises are not only great for the foot and ankle, but they are also great for the knees and lower legs.
For this routine, you will need a stretch strap, belt, or dog leash to stretch.
Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Ankle pumps, ankle circles, and ankle alphabet will help the muscles get ready for the routine.
After the warm up, isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Ankle dorsiflexion, plantar flexion, eversion, and inversion isometrics will help activate the muscles around the ankle and foot to improve stability and decrease pain.
Then going into some full stretches with a calf stretch with a strap, a seated anterior tibialis stretch, and a seated posterior tibialis stretch will really help improve motion and decrease tight muscles.
Next, seated heel toe raises are great to start exercising the muscles.
Finally, in standing, heel raises and mini squats are great exercises to work the muscles you have just lengthened and loosened up.
00:00 - Foot / Ankle Stretches & Exercises
00:23 - Foot / Ankle Warm-up
02:37 - Dorsiflexion Isometric
05:33 - Plantar Flexion Isometric
08:26 - Ankle Eversion Isometric
11:12 - Ankle Inversion Isometric
14:02 - Calf Stretch with a Strap
16:52 - Anterior Tibialis Stretch
19:43 - Posterior Tibialis Stretch
22:31 - Heel Toe Raise
24:01 - Heel Raise
25:31 - Mini Squat
DISCLAIMER: This content (the video, description, links, and comments) is for informational purposes only. It is general in nature and is not intended to be medical advice, nor does using it create a physical therapist-patient relationship with you. Before starting, consult your own healthcare provider for a proper diagnosis and to ensure this content and any included products are safe and appropriate for your own medical and physical condition. Stop immediately if you experience pain. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content for you. By voluntarily using this content, you assume all risks for any resulting losses, injuries, or damages.
