Foot and Ankle Pain: Best Exercises You Can Do at Home
- Author: Zoe PatlerMedically reviewed by Maria Vasquez, NASM Certified Personal Trainer and Sports Nutrition Coach with expertise in Functional Training and Running Coaching. CPR/AED certified for safe, effective workouts. Dedicated to helping you achieve strength, endurance, and optimal health.
It's really common to experience pain in our feet and ankles - they work so hard for us every day! When these areas hurt, it can make everyday activities difficult and even put a damper on fun things like exercise. But you don't need fancy equipment or expensive treatments to start feeling better. Many common causes of foot and ankle pain can be significantly improved with the right approach and some simple, effective home workouts for ankle support and foot pain workout at home routines. This guide will help you understand why your feet and ankles might be hurting and give you simple exercises you can do at home to strengthen them and relieve pain.
table of contents
Medical Disclaimer
Understanding the Root of the Ache: Common Causes of Foot and Ankle Pain
Phase 2: Building Strength & Stability
Your At-Home Toolkit: Best Foot and Ankle Exercises for What to AVOID
How Mywowfit Guides You to Pain-Free Movement
Client Success Story
Conclusion
Frequently Asked Questions
Understanding the Root of the Ache: Common Causes of Foot and Ankle Pain
- Plantar Fasciitis: The Heel’s Nemesis
- Ankle Sprains: When Ligaments Get Stretched Too Far
- Tendonitis: Overworked and Overstressed
Phase 2: Building Strength & Stability
Your At-Home Toolkit: Best Foot and Ankle Exercises for What to AVOID
How Mywowfit Guides You to Pain-Free Movement
Client Success Story
Conclusion
Frequently Asked Questions
Medical Disclaimer: The information provided in this article is for general informational purposes only and does not constitute medical advice. It is essential to consult with a qualified healthcare professional or a certified physical therapist before beginning any new exercise program, especially if you have a pre-existing medical condition or are experiencing pain. Always listen to your body and stop if you experience sharp or worsening pain.
Understanding the Root of the Ache: Common Causes of Foot and Ankle Pain
Let's figure out what's causing your foot and ankle pain before we start any foot pain workout at home. Understanding the root of the problem will help us pick the best movements for your situation and make sure we don't accidentally make things worse.
Plantar Fasciitis: The Heel’s Nemesis
This is one of the most frequent offenders! Plantar fasciitis is an inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes.
- What it feels like: Typically, a sharp, stabbing pain in your heel, often worse with your first steps in the morning or after periods of rest. It can also feel like a burning sensation on the bottom of the foot.
- Common causes: Overuse (especially in athletes or people who are suddenly more active), tight calf muscles, high or low arches, improper footwear, and obesity.
- Expert Insight: The Mayo Clinic notes that “factors that can increase your risk of developing plantar fasciitis include aging, obesity, certain types of exercise, and occupations that keep you on your feet for long hours.”
- What to do: Rest, ice, gentle stretching, and strengthening exercises are key. We’ll cover some specific plantar fasciitis exercises that can make a real difference.
Ankle Sprains: When Ligaments Get Stretched Too Far
Ankle sprains are super common – we've probably all experienced one at some point, whether it's from tripping, landing wrong, or twisting our ankle during an activity.
They can be pretty painful, with swelling, bruising, and difficulty putting weight on your ankle.The severity varies; sometimes it's just a mild stretch, but other times ligaments can tear completely.
Let's take things step by step and listen carefully to what our bodies are telling us. We want to make sure all our movements are pain-free. If anything causes sharp or worsening pain, just stop right away. These exercises are designed to help you build mobility, flexibility, and strength in your feet and ankles – the key ingredients for healthy movement! Mywowfit understand that everyone's fitness journey is different. That's why we offer two awesome options: connect with a certified trainer through Zoom for real-time support and feedback. This is perfect if you thrive on direct interaction and learning best with guidance. Access workout plans designed just for you, right in our app! This gives you the flexibility to train whenever and wherever fits your schedule. No matter which path you choose, we're here to support you every step of the way and help you achieve long-lasting results!
They can be pretty painful, with swelling, bruising, and difficulty putting weight on your ankle.The severity varies; sometimes it's just a mild stretch, but other times ligaments can tear completely.
- What it feels like: Sudden pain, swelling, bruising, and difficulty bearing weight on the affected ankle. The severity can range from mild stretching of ligaments to a complete tear.
- Common causes: Twisting or rolling the ankle, usually with the sole of the foot turned inward (inversion sprain).
- Expert Insight: According to the American Orthopaedic Foot & Ankle Society (AOFAS), “The most common ankle sprain is an inversion sprain, which occurs when the ankle rolls outward, stretching or tearing the ligaments on the outside of the ankle.”
- What to do: The RICE protocol (Rest, Ice, Compression, Elevation) is crucial initially. Following that, gradual rehabilitation focusing on restoring range of motion, strength, and ankle stability drills is vital to prevent re-injury.
Let's take things step by step and listen carefully to what our bodies are telling us. We want to make sure all our movements are pain-free. If anything causes sharp or worsening pain, just stop right away. These exercises are designed to help you build mobility, flexibility, and strength in your feet and ankles – the key ingredients for healthy movement! Mywowfit understand that everyone's fitness journey is different. That's why we offer two awesome options: connect with a certified trainer through Zoom for real-time support and feedback. This is perfect if you thrive on direct interaction and learning best with guidance. Access workout plans designed just for you, right in our app! This gives you the flexibility to train whenever and wherever fits your schedule. No matter which path you choose, we're here to support you every step of the way and help you achieve long-lasting results!
- Truly personalized, human coaching
- Flexible, anytime-anywhere training
- Lifelong consistency: no burnout, no injuries
1-on-1 Workouts & Custom Fitness Plans with Online Personal Trainer
★★★★★ 4.8 out of 5 across 600+ reviews
Tendonitis: Overworked and Overstressed
Tendonitis is inflammation of a tendon, the fibrous cords that connect muscle to bone. In the foot and ankle, common culprits include:
- Achilles Tendonitis: Affects the large tendon at the back of your ankle connecting your calf muscles to your heel bone. Pain is usually felt just above the heel or in the calf.
- Posterior Tibial Tendonitis (PTTD): Affects the tendon that runs along the inside of your ankle and supports your arch. This can lead to arch pain and, if untreated, can contribute to flatfoot.
- What it feels like: Pain, tenderness, and stiffness along the affected tendon, often worse with activity.
- Common causes: Overuse, sudden increase in activity intensity or duration, tight muscles, and poor biomechanics.
- What to do: Rest, gentle stretching, anti-inflammatory measures, and targeted strengthening are important. We’ll look at safe exercises for foot pain that promote healing and resilience.
Phase 1: Restoring Mobility & Flexibility (Do Daily)
Ankle Alphabet (Mobility):
Towel Stretch (Plantar Fascia & Calf):
Standing Calf Stretch (Gastrocnemius):
Bent-Knee Calf Stretch (Soleus):
- How: Sit comfortably with your leg extended or dangling. Imagine tracing the letters of the alphabet (A-Z) in the air with your big toe. Move only your ankle and foot.
- Why: Gently encourages full range of motion in all directions without significant load. Excellent post-injury or for general stiffness.
- Reps: 1-2 sets (A-Z per foot).
Towel Stretch (Plantar Fascia & Calf):
- How: Sit with legs extended. Loop a towel around the ball of one foot. Gently pull the towel towards you, keeping your knee straight, until you feel a stretch along the bottom of your foot and back of your calf. Hold.
- Why: Classic stretch for plantar fasciitis and tight calves. Gentle and controlled.
- Hold: 30 seconds, 2-3 reps per foot.
Standing Calf Stretch (Gastrocnemius):
- How: Stand facing a wall, hands on wall for balance. Step one foot back, keeping heel firmly planted and leg straight. Lean forward slightly, bending your front knee, until you feel a stretch in the upper calf of the back leg. Keep back foot pointing straight ahead.
- Why: Targets the larger calf muscle (gastrocnemius), which attaches above the knee. Crucial for plantar fascia tension.
- Hold: 30 seconds, 2-3 reps per leg.
Bent-Knee Calf Stretch (Soleus):
- How: Similar setup to the straight-leg stretch. Now, slightly bend the knee of your back leg while keeping the heel down. Lean into the wall. You should feel the stretch lower down in your calf, closer to the Achilles tendon.
- Why: Targets the deeper soleus muscle. Often neglected but vital for ankle flexibility.
- Hold: 30 seconds, 2-3 reps per leg.
Phase 2: Building Strength & Stability
Toe Yoga (Intrinsic Foot Strengthening):
Towel Scrunches (Arch Strengthening):
Single-Leg Balance (Ankle Stability):
- How: Sit or stand barefoot. Focus on lifting only your big toe off the ground, keeping the other four toes down. Then, reverse: press the big toe down and lift the other four toes. Finally, try spreading all toes wide apart like a fan, then squeezing them together.
- Why: Strengthens the small muscles within the foot that support the arches and improve balance. Foundational for a foot strengthening routine.
- Reps: 2 sets of 10-15 lifts/spreads per variation.
Towel Scrunches (Arch Strengthening):
- How: Sit barefoot with a hand towel flat on the floor under one foot. Place your heel firmly on the ground near the edge of the towel. Using only your toes, scrunch the towel towards you, pulling it under your arch. Smooth it back out and repeat.
- Why: Excellent for building strength in the muscles supporting the medial longitudinal arch, beneficial for plantar fasciitis and flat feet.
- Reps: 2 sets of 15-20 scrunches per foot.
Single-Leg Balance (Ankle Stability):
- How: Stand barefoot near support. Lift one foot slightly off the ground. Balance on the standing leg, keeping a slight bend in the knee. Focus on feeling the small muscles in your foot and ankle working to keep you steady. Aim for minimal wobble.
- Progression: Hold longer. Close your eyes (ensure safety!). Stand on an unstable surface (like a folded towel or cushion).
- Why: Fundamental ankle stability drill that retrains proprioception (joint position sense) and strengthens stabilizers. Critical after sprains or for prevention.
- Hold: Start with 20-30 seconds, 2-3 reps per leg. Progress to 60 seconds.
Lina, Arthritis & Arthrosis
Lina is a highly experienced physical therapist and Pilates instructor who helps people regain their mobility and feel better in their bodies. She uses a gentle and personalized approach that focuses on your whole well-being. By combining movement with mindful breathing techniques, she aims to address the underlying causes of pain and help you recover more effectively.
Your At-Home Toolkit: Best Foot and Ankle Exercises for What to AVOID
How Mywowfit Guides You to Pain-Free Movement
Managing foot and ankle pain can feel overwhelming, but you don’t have to navigate it alone. By incorporating the best foot and ankle pain recovery exercises into your routine and understanding what your body needs, you can make significant strides towards recovery and long-term comfort.
At Mywowfit, we’re passionate about helping you move better and feel better. Our certified trainers are ready to design a trainer-led recovery program tailored just for you, providing the expert support and motivation you need for pain-free progression.
To best suit your preferences and needs, we offer two distinct training formats:
At Mywowfit, we’re passionate about helping you move better and feel better. Our certified trainers are ready to design a trainer-led recovery program tailored just for you, providing the expert support and motivation you need for pain-free progression.
To best suit your preferences and needs, we offer two distinct training formats:
- Live 1-on-1 Sessions: Receive personalized support and real-time guidance from a certified instructor via Zoom. Perfect for those who thrive with direct interaction and immediate feedback.
- To-Go Trainer-Led Plans: Access customized workout plans and support through our app. Ideal for those who value independence and flexibility in their training schedule.
- Truly personalized, human coaching
- Flexible, anytime-anywhere training
- Lifelong consistency: no burnout, no injuries
1-on-1 Workouts & Custom Fitness Plans with Online Personal Trainer
★★★★★ 4.8 out of 5 across 600+ reviews
Client Success Story
Helen P.
My heel pain from plantar fasciitis was really getting me down. I’d tried random stretches found online, but nothing seemed to help consistently, and sometimes I felt like I was making it worse. I was starting to worry I’d never be able to walk comfortably again. That’s when I decided to try Mywowfit. My trainer was amazing. He really took the time to understand my pain, my daily routine, and my love for walking. He then created a program specifically for me, focusing on safe exercises for foot pain to tackle my plantar fasciitis and build foot strength.
Conclusion
Foot and ankle pain can disrupt daily life, but with the right approach, relief is within reach. By understanding common causes such as plantar fasciitis, ankle sprains, and tendonitis, you can take targeted action to restore mobility exercises for ankles, strength, and stability. The best foot and ankle exercises you can do at home, like towel stretches, heel raises, and balance drills, offer a safe and effective way to reduce pain and prevent future issues.
Remember: consistency is key. Stick to a structured recovery plan, avoid aggravating movements, and listen to your body. If pain persists or worsens, consult a healthcare professional.
Remember: consistency is key. Stick to a structured recovery plan, avoid aggravating movements, and listen to your body. If pain persists or worsens, consult a healthcare professional.
- Truly personalized, human coaching
- Flexible, anytime-anywhere training
- Lifelong consistency: no burnout, no injuries
1-on-1 Workouts & Custom Fitness Plans with Online Personal Trainer
★★★★★ 4.8 out of 5 across 600+ reviews
Frequently Asked Questions
What are the best exercises for plantar fasciitis?
Effective plantar fasciitis exercises include:
How often should I do ankle pain recovery exercises?
Can I exercise if my foot or ankle is still in pain?
How long does it take to see improvement?
Are there exercises I should avoid with foot or ankle pain?
Yes, steer clear of:
Effective plantar fasciitis exercises include:
- Towel stretches (gentle pulling of the foot toward you)
- Calf stretches (both straight-leg and bent-knee variations)
- Towel scrunches (strengthening the arch)
- Rolling a frozen water bottle under the foot for pain relief
How often should I do ankle pain recovery exercises?
- Mobility & stretching: Daily (e.g., ankle alphabet, calf stretches)
- Strength & stability: 2–3 times per week (e.g., heel raises, single-leg balance)
- Rest days: Allow recovery between strength sessions to avoid overuse.
Can I exercise if my foot or ankle is still in pain?
- Mild discomfort during stretching is normal, but sharp or worsening pain means you should stop.
- Avoid high-impact activities (running, jumping) until pain subsides.
- Modify exercises (e.g., seated versions) if standing causes pain.
How long does it take to see improvement?
- Mild cases: 2–4 weeks with consistent exercise.
- Chronic pain (e.g., long-term plantar fasciitis): 6–12 weeks of structured rehab.
- Severe injuries (e.g., recent sprains): Follow a doctor’s or physiotherapist’s timeline.
Are there exercises I should avoid with foot or ankle pain?
Yes, steer clear of:
- High-impact workouts (running, jumping, plyometrics)
- Exercises that cause sharp pain (e.g., deep lunges if ankle mobility is limited)
- Walking barefoot on hard surfaces (if you have plantar fasciitis)
Responses (4)
- MAYA.FI never really knew plantar fasciitis was this common till I felt that stabbing pain 😩 fr, that phase 1 mobility stuff is clutch for anyone dealing with foot pain.
- trent_2025Been here, sprained my ankle twice last year.
- NatalieSometimes you gotta just chill & restore instead of trying to grind through pain.
- charlotte_reevesNo cap, foot pain can mess with your whole mood.
You may also be interested
Meet some of our trainers
Responses (18)
- LiluThis guide provided me with a comprehensive understanding of foam rolling. The explanations are clear and easy to follow.
- MikhaelI appreciate the detailed breakdown of foam rolling techniques. It's been a game-changer for my post-workout recovery.
- SaraThe section on choosing the right foam roller was particularly helpful. I now feel confident in selecting the best one for my needs.