{"id":1473,"date":"2025-08-25T14:59:41","date_gmt":"2025-08-25T14:59:41","guid":{"rendered":"https:\/\/www.ameriglide.com\/blog\/?p=1473"},"modified":"2025-08-25T14:59:46","modified_gmt":"2025-08-25T14:59:46","slug":"10-foot-exercises-that-help-with-mobility","status":"publish","type":"post","link":"https:\/\/www.ameriglide.com\/blog\/10-foot-exercises-that-help-with-mobility\/","title":{"rendered":"10 Foot Exercises That Help with Mobility"},"content":{"rendered":"\n

Our feet are often overlooked, yet they play an incredible role in keeping us healthy, balanced, and mobile. Did you know that each foot contains 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments?<\/strong> They all work together to support our body weight and help us move with ease.<\/p>\n\n\n\n

Beyond walking and running, our feet provide essential balance and stability, allowing us to stand upright and adjust to different surfaces. Our feet also act as natural shock absorbers, cushioning our steps and protecting our joints from impact.<\/p>\n\n\n\n

Think of our feet as anchors. They control and hold up the entire body. Having adequate foot mobility is essential to maintaining full body health. By caring properly for our feet we can improve posture, reduce the risk of injury, and maintain mobility and independence as we age.<\/p>\n\n\n\n

Below are 10 foot exercises provided by AARP.<\/a> Click the link to view video demonstrations of each exercise.<\/p>\n\n\n\n

Exercise 1: Ankle Circles<\/strong><\/h2>\n\n\n\n

Step 1:<\/strong> While sitting down, move your ankle in circles in a clockwise position.<\/p>\n\n\n\n

Step 2:<\/strong> Perform the same movement with the same ankle but in the opposite direction.<\/p>\n\n\n\n

Step 3:<\/strong> Repeat this motion but with the other foot.<\/p>\n\n\n\n

Perform this move five times in each direction with both feet.<\/p>\n\n\n\n

Benefit: These helps improve ankle mobility.<\/p>\n\n\n\n

Exercise 2: Toe Pulls<\/strong><\/h2>\n\n\n\n

Step 1:<\/strong> You can stand or sit for this exercise. Try and lift both of your big toes off the ground while keeping all the other toes on the ground.<\/p>\n\n\n\n

Step 2:<\/strong> Do the opposite \u2013 lift all the other toes while keeping the big toe on the ground.<\/p>\n\n\n\n

Aim to do this exercise five times.<\/p>\n\n\n\n

Benefit: Toe pulls are a great way of stabilizing your pace when walking.<\/p>\n\n\n\n

Exercise 3: Calf Raises<\/strong><\/h2>\n\n\n\n

Step 1:<\/strong> Stand near a wall and put your hand out on it for support.<\/p>\n\n\n\n

Step 2:<\/strong> Using one foot at a time, lift your heels off the ground and stand\/balance on your toes.<\/p>\n\n\n\n

*NOTE: if it is too difficult to balance on one leg, do the same motion but with both feet on the ground.<\/em>*<\/p>\n\n\n\n

Step 3:<\/strong> Repeat this motion but with the other foot.<\/p>\n\n\n\n

Perform this move ten times in each leg<\/p>\n\n\n\n

Benefit: Calf raises strengthen your calves which helps support weight.<\/p>\n\n\n\n

Exercise 4: Straight Leg Calf Stretch<\/strong><\/h2>\n\n\n\n

Step 1:<\/strong> Stand facing a wall with your hands against it for support.<\/p>\n\n\n\n

Step 2:<\/strong> Keep a slight bend in your left knee as you step your right leg back about 12 to 24 inches.<\/p>\n\n\n\n

Step 3:<\/strong> Extend your left knee to gently stretch the larger calf muscle for 30 seconds. Switch sides.<\/p>\n\n\n\n

Exercise 5: Bent Leg Calf Stretch<\/strong><\/h2>\n\n\n\n

Step 1:<\/strong> Stand facing a wall with your hands against it for support.<\/p>\n\n\n\n

Step 2:<\/strong> Keep a slight bend in your left knee as you step your right leg back about 12 to 24 inches.<\/p>\n\n\n\n

Step 3:<\/strong> Bend your knee to feel a stretch in your lower calf muscle for 30 seconds. Switch sides.<\/p>\n\n\n\n

Exercise 6: Single Leg Balance<\/strong><\/h2>\n\n\n\n

Step 1:<\/strong> Stand facing a wall with your hands against it for support.<\/p>\n\n\n\n

Step 2:<\/strong> Lift your left leg off the ground to hip height so you are balancing on your right leg. Hold for 30 seconds and then switch legs.<\/p>\n\n\n\n

Step 3:<\/strong> Bend your knee to feel a stretch in your lower calf muscle for 30 seconds. Switch sides.<\/p>\n\n\n\n

Benefit: this exercise helps with proprioception \u2014 the body\u2019s ability to sense its position and movement \u2014 which is crucial for coordination and balance.<\/p>\n\n\n\n

Exercise 7: Towel Curls<\/strong><\/h2>\n\n\n\n

Step 1:<\/strong> While sitting, place a towel under your foot.<\/p>\n\n\n\n

Step 2:<\/strong> With your heel firmly on the floor, curl the towel toward you with your toes until it bunches together. Do the same for the other foot.<\/p>\n\n\n\n

Do this five times on each foot.<\/p>\n\n\n\n

Benefit: Towel curls mobilize and strengthen the muscles in your feet.<\/p>\n\n\n\n

Exercise 8: Ball Rolls<\/strong><\/h2>\n\n\n\n

How to do it:<\/strong> While standing or sitting, use a ball like a golf ball or something of similar size and roll it under your foot.<\/p>\n\n\n\n

Roll the ball under your foot for up to one minute and then switch feet.<\/p>\n\n\n\n

Benefit: Rolling the ball under your feet helps loosen up the muscles in the arch. It helps increase range of motion and reduce tension in the arch muscles.<\/p>\n\n\n\n

Exercise 9: Down Dog Walk<\/strong><\/h2>\n\n\n\n

Step 1:<\/strong> From the tabletop position press yourself back into a downward-facing dog. Step 2:<\/strong> Reach one heel back to the mat and then the other, alternating between left and right. Don\u2019t forget to breathe.<\/p>\n\n\n\n

*NOTE: If you cannot get on the floor, you can do this against the wall. Put your hands flat on the wall, walk your legs back until your heel can\u2019t reach the floor.*<\/em><\/p>\n\n\n\n

Perform three sets of 10.<\/p>\n\n\n\n

Benefit: this exercise is a full body stretch.<\/p>\n\n\n\n

Exercise 10: Happy Baby<\/strong><\/h2>\n\n\n\n

Step 1:<\/strong> Lay flat on your back on an exercise mat , floor, or bed.<\/p>\n\n\n\n

Step 2:<\/strong> Bend your knees and grab the outsides of your feet with your hands.<\/p>\n\n\n\n

Step 3:<\/strong> Bring your knees down beside your ribs.<\/p>\n\n\n\n

Step 4:<\/strong> Curl and extend your toes down.<\/p>\n\n\n\n

Do these for at least 10 deep breaths while holding his form.<\/p>\n\n\n\n

Benefit: Happy baby improves hip flexibility.<\/p>\n\n\n\n

<\/p>\n\n\n\n

<\/p>\n\n\n\n

<\/p>\n\n\n\n

Article Source: https:\/\/www.aarp.org\/health\/healthy-living\/foot-balance-exercises\/<\/a><\/em><\/p>\n\n\n\n

Photo Source: https:\/\/stock.adobe.com\/images\/close-up-of-feet-myofascial-release-with-therapy-ball\/1445784324?prev_url=detail<\/a><\/em><\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Our feet are often overlooked, yet they play an incredible role in keeping us healthy, balanced, and mobile. Did you know that each foot contains 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments? They all work together to support our body weight and help us move with ease. Beyond walking and running, […]<\/p>\n","protected":false},"author":5,"featured_media":1474,"comment_status":"closed","ping_status":"closed","sticky":true,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,3],"tags":[461,456,459,458,457,454,460,58,453,455],"class_list":["post-1473","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","category-mobility-matters","tag-ankle-joints","tag-ankle-workouts","tag-calf-exercises","tag-feet","tag-feet-workouts","tag-foot-exercise","tag-knee-joints","tag-mobility","tag-mobility-exercises","tag-toe-curls"],"yoast_head":"\n10 Foot Exercises That Help with Mobility - AmeriGlide Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ameriglide.com\/blog\/10-foot-exercises-that-help-with-mobility\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Foot Exercises That Help with Mobility - AmeriGlide Blog\" \/>\n<meta property=\"og:description\" content=\"Our feet are often overlooked, yet they play an incredible role in keeping us healthy, balanced, and mobile. 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