Build Strong Feet: Exercises To Strengthen Your Foot & Ankle

Whether you are recovering from an injury, or are simply looking to maximize performance, I am going to show you exercises that will improve your range of motion, control, and strength of the muscles around your feet and ankles.

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0:00 Intro
0:23 Anatomy & Function
1:42 Exercise Overview
2:58 Foot-Specific Exercises
8:06 Other Foot & Ankle Strength Exercises
9:25 Balance & Proprioception Exercises
10:12 Other Lower Body Exercises
10:56 Plyometric Exercises
13:03 Mobility Exercises
14:26 Should You Perform Exercises Barefoot or With Shoes?
15:08 Why Should You Train The Foot?
16:56 Minimalist Shoes
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but is intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

[jmcraefootdoc]

As a foot specialist who works with a trainer, I am very impressed with this excellent overview. You cover multiple topics in a clear, concise, and efficient under 20 mins video!

[gailcarey]

I am a senior and am striving to protect myself from falls.
This is exactly where I want to start; at the foundation.

[EdwardsNH]

"Did you know your foot involves things you do with your feet?" Yes... yes, I did

[anniwilson]

As a sports therapist who works with musculoskeletal injuries, this is an excellent resource.

[Mazii]

This video is insanely good and very informative! I hope people understand how much value it has. Keep up the great work!

[mirandadavis]

I HAVE WEAK FEET. WHEN I HAD SURGERY ON MY RIGHT FOOT, I DIDN'T HAVE THERAPY ON HOW TO KEEP MY FEET STRONG. THANK YOU . I HAVE STARTED THESE EXERCISES.

[shawnjbray]

Great video. I’ve needed to build my foot muscles to recover from drop foot. I’ve already gotten far enough to lift my foot a squatter inch off the ground before I found this video

[gojgo]

Very informative vid about a body part that is often neglected and forgotten.

[jouuueee]

This was a phenomenal comprehensive review of why it's important, what exercises, frequency and duration and the escalation to more difficult weight-bearing exercises.
I have ruptured my plantar fascia three times now. The last time I was put in a soft boot for 8-10 weeks. My podiatrist never suggested physical therapy to recover. As a result, I continued to have pain and discomfort to the degree that I couldn't walk. Normally they put me back into a boot for another 6 to 8 weeks. I came out of that. The same issues.
What did the boot do, it stripped my leg from the glute down to the foot of any strength and affected mobility. Mobility. The most obvious observation is that when standing on my right foot I cannot get onto my toes. No matter how hard I try, I cannot lift my heel, not even to slip a piece of paper underneath of it. That's weakness and it's weakness that stresses the ligaments and joints in the foot.
Your video covers so much of what I wish I had before I put on a boot and after I took off the boot. I'm a year and a half into this miserable experience. I have spent thousands of dollars on orthotics and images. I have now seen four doctors, two podiatrists and two orthopedic specialists and I'm on my third round of physical therapy.

Just because they're doctors doesn't mean that they have the answers or that they're going to give you good treatment that will solve your problem. I can honestly say my first podiatrist really did a poor job of evaluating and coming up with a good treatment plan from a to z. I got steroid injections. I even had my blood extracted spun and re-injected into my foot. Again, thousands of dollars spent many hours of work lost and it's taken me completely out of my activities, like tennis, boxing, swimming, running, hiking. I feel cheated and demoralized.

I really appreciate the video you put together here. I'm definitely subscribing. Thank you so much

[theworldiswatching]

I can’t wait to try these!
The exercises seem like they would bring so much relief to aching feet & ankles.
I’m rehabbing a torn meniscus, ankle sprain and stress fracture in my foot and I think this will help in every way, thank you!

[K-Fred]

Excelent video. I'm recovering from a stroke, and this is among the top I've seen. Thank you.

[angelinacar]

The best video ever for feet exercises.

[harryv]

I went full wide-toe box minimalist barefoot zero-drop shoes over 3 months ago when I got back into training. I have 2 pairs, one for paved paths and one for hiking trails. I regularly train, hike, ruck, jog, and run in these shoes. 3 months later, and my feet and my ankles have gotten much, much stronger and much more resilient. Am never going back to padded shoes ever again.

Keep on rockin'! 🤘

[MovewithDrMike]

I am a big fan of performing single leg exercises barefoot so I'm glad you mentioned that in this video! There is nothing more challenging on your balance then performing a Hip Airplane or Single Leg RDL without shoes on! So many benefits to these exercises! Great video and very informative!

[irishhi]

I'm a 68 year old woman with a lot of injury issues and no cartilage in my right knee.
At one point I figured out that I, seriously, have incorrectly walked my whole life.
Been trying to work out better ways to heal through gentle exercise. Thanks for the info.

[akinkosetorunu]

Beautiful presentation. Thank you so much.

[mariearchambeau]

Cette vidéo de rééducation est adaptée aux lésions des nerfs du pied qui sont très douloureuses. Excellent. Merci.

[parv]

Wow, well done !!!
Thank You.
The best, comprehensive feet video i've seen.

Really a great "one stop shop" for taking care of and strengthening the feet.

Keep up the great work :)

[corinalymburner]

Recovering from turf toe (result of split jerk @ rear foot) and this is perfect, thanks so much for such a comprehensive review of foot strengthening👌

[lynnettemartos]

OMGOSH, this is so good. Going through the exercises, I couldn't do the toe yoga. I was shocked how weak and uncoordinated I am. I've got some work to do. Thank you for bringing my attention to this.