Stretch Into 2026: Daily Exercises to Strengthen Your Feet and Ankles

Jan 20

A new year often brings new movement goals, whether that means hitting the gym, getting outside more, or simply moving with less pain. But while many people focus on arms, abs, or cardio, one powerful area often gets left behind: your feet.

At Ferro Foot & Ankle, we know that strong, flexible feet are the foundation of a healthy, active lifestyle. Your feet carry you through every step of every day, and when they’re supported, your whole body benefits, from your knees and hips all the way to your posture and energy levels.

Let’s start 2026 by focusing where it matters most, down low. Here are simple, effective daily exercises to help strengthen, stretch, and support your feet and ankles. Whether you’re dealing with discomfort, recovering from an injury, or just ready to feel stronger from the ground up, this routine is for you.

Why Strengthening Your Feet and Ankles Matters

You might not think about your feet much, until they hurt. Weak or stiff feet and ankles can lead to:

Plantar fasciitis and heel pain
Achilles tendinitis
Ankle sprains
Poor balance or posture
Joint pain in the knees, hips, or back

And if you’re active, walking, running, lifting, or playing sports, foot and ankle conditioning is essential for injury prevention and performance.

The good news? A few minutes a day can make a big difference.

Warm-Up: Wake Up Those Muscles

Before jumping into exercises, spend a few minutes warming up your feet. Try:

Foot Rolls:
Use a tennis or massage ball. Sit down and roll your foot back and forth over the ball for 1–2 minutes per foot.
This helps loosen the plantar fascia and massage tight areas.

Toe Taps:
While sitting or standing, lift your toes while keeping your heels on the ground. Then tap them down 20 times.
Great for activating foot muscles and improving mobility.

Daily Foot & Ankle Exercises

1. Calf Stretch (Wall Lean)

Stand facing a wall, hands pressed against it.
Step one leg back and press the heel down while keeping the leg straight.
Hold for 30 seconds. Switch sides.
Targets the Achilles tendon and calf, vital for heel pain and flexibility.

2. Towel Stretch

Sit with one leg extended.
Loop a towel or band around the ball of your foot.
Gently pull toward you until you feel a stretch in the arch and calf.
Hold for 20–30 seconds per side.
Especially helpful for those with plantar fasciitis.

3. Marble Pickups or Towel Scrunches

Place marbles or a towel on the floor.
Use your toes to pick up or scrunch the objects toward you.
Builds arch and toe strength while increasing control and coordination.

4. Heel Raises

Stand with your feet shoulder-width apart.
Slowly raise your heels off the floor, then lower.
Repeat 10–15 times.
Strengthens calf muscles and stabilizes ankles.

5. Ankle Circles

While sitting or lying down, lift one foot off the floor.
Rotate the ankle in large, controlled circles, 10 times each direction.
Switch feet.
Improves mobility and reduces stiffness.

6. Resistance Band Pushes

Wrap a resistance band around the ball of your foot while sitting.
Point your toes against the band’s resistance, then return.
Repeat 10–12 times per foot.
Targets the small stabilizing muscles of the foot and ankle.

Bonus: Balance Builder

Single-Leg Stand

Stand near a chair or wall for support.
Lift one foot and balance for 30 seconds.
As you get stronger, close your eyes or stand on a pillow.
Enhances ankle stability, strengthens core muscles, and improves balance.

Tips for Success

Consistency over intensity. Just 5–10 minutes a day is enough to build lasting strength and flexibility.
Go slow. Controlled movements are safer and more effective than rushing.
Listen to your body. If an exercise causes pain (not stretch discomfort), stop and check in with us.
Pair exercises with good footwear. Proper support during the day reinforces your hard work.

When to See a Podiatrist

If you’ve been doing foot and ankle exercises but still feel pain, or if you’re not sure where to start, don’t guess. We’re here to guide you with expert advice and personalized treatment.

At Ferro Foot & Ankle, we offer custom orthotics, injury evaluations, and wellness visits to support you wherever you are in your movement journey. We believe in prevention just as much as treatment, and we’re honored to help you stay strong and steady in the new year.

Let’s Get You Back on Your Feet, Stronger Than Ever

Every step counts. And every stretch, every curl, every little movement adds up to big change. Whether you're aiming to walk farther, run stronger, or simply move without pain, 2026 is your year to feel grounded, energized, and empowered.

Need a little extra support?
Call us at (812) 286-2500 or schedule an appointment online.
We’ll work together to find what’s best for you.

Nick Ferro