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Exercises to build ankle and foot strength

The Department of Health and Aged Care recommend completing at least 30 minutes of moderate-intensity physical activity on most days no matter your age, weight, or health condition.

This is because exercise has so many benefits! Exercise helps you:

  • Manage existing health issues
  • Reduce the risk of developing chronic health conditions
  • Maintain your independence
  • Manage pain and improve mobility

By doing exercises for your ankles and feet, you can also reduce your risk of falling.

Heel raises

A woman doing the heel raise exercise.

Heel raises help to build strength in your ankles and calf muscles. Strengthening your ankles is important to avoid falling and improve balance.

  1. Hold on to a chair or table for support and stand tall with good posture.
  2. Slowly rise up onto the balls of your feet and raise your heels off the ground.
  3. Hold this position for 2 seconds.
  4. Slowly lower your heels back to the ground and repeat.

Toe raises

A woman doing the toe raise exercise.

Toe raises help to strengthen the muscles at the front of your feet, which are often weak. These muscles are important as they help you lift your feet over obstacles.

  1. Hold on to a chair or table for support and stand tall with good posture. 
  2. Slowly bring your toes up off the floor. You may not have quite this level of flexibility but try to raise your toes as far off the floor as you can. 
  3. Hold this position for 2 seconds.
  4. Slowly lower your toes back to the floor.

Get in touch with LiveUp

If you would like to find local exercise classes, social activities, and helpful tips, try the quick LiveUp quiz or call our helpful team for free today on 1800 951 971.

You can find more exercises to improve your balance and reduce your risk of falls here.

Learn more about exercise for healthy ageing here.

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Important safety notice: exercise with caution

This exercise may not be suitable for you. Consult a health professional before beginning this exercise if you are unsure.

You may experience mild muscle soreness that lasts a few days after this exercise. Seek medical assistance if the soreness persists, if you feel any new or increasing pain, or if you feel dizzy, clammy, or short of breath.