Build Strong Feet: Exercises To Strengthen Your Foot & Ankle

Summary by Krater

This video covers foot and ankle anatomy, specific intrinsic and extrinsic foot exercises across a continuum of intensity, and how to program them based on rehab, performance, or specific goals.

From the video

Answers: How do I evaluate and improve foot strength in athletes?

• Foot and ankle anatomy
• Foot intrinsic exercises
• Foot exercise continuum
• Toe mobility and strength
• Short foot exercise
• Big toe flexion isometric
• Foot bridge
• Plyometrics for feet and ankles
• Ankle mobility drills
• Minimalist shoes effect on foot strength

Exercises

• Active Toe Flexion & Extension · bodyweight · 2-4 sets of 30-60 seconds
• Towel Curls · towel · 2-4 sets of 30-60 seconds
• Ball Squeeze · ball · 2-4 sets of 30-60 seconds
• Toe Yoga · bodyweight · 2-4 sets of 30-60 seconds
• Toe Adduction & Abduction · towel or pen · 2-4 sets of 30-60 seconds
• Toe Spread Out · bodyweight · 2-4 sets of 30-60 seconds
• Short Foot · bodyweight · 2-4 sets of 30-60 seconds
• Resisted Big Toe Flexion · resistance band · 2-4 sets of 10-20 reps
• Big Toe Flexion Isometric · incline surface · 4 sets of 5 reps or 3 sets of 4 reps
• Foot Bridge · plates or yoga blocks · 3 sets of 4 reps or 4 sets of 3 reps
• Heel Raises · bodyweight
• Ankle Dorsiflexion · resistance band
• Ankle Inversion · resistance band
• Ankle Eversion · resistance band
• Foot Adduction · resistance band
• Single Leg Balance · bodyweight
• Y Balance · cones
• 3 Way RDL · bench
• Single Leg Deadlift · dumbbells
• Step Down · weight plate
• Reverse Lunge · dumbbells
• Rebound Jumps · bodyweight · 2-4 sets of 4-10 repetitions
• Penguin Marches · bodyweight · 2-4 sets of 10-30 seconds
• Vertical Jump · bodyweight · 2-4 sets of 4-10 repetitions
• Horizontal Jump · bodyweight · 2-4 sets of 4-10 repetitions

What it concludes

• Foot exercises generally follow a continuum from lower intensity and less load on the left side to higher intensity and more load on the right side.
• The ankle is used more in takeoff during horizontal hops compared to vertical hops.
• Forward hopping and jumping heavily load the Achilles tendon.
• Producing horizontal forces is a major component of acceleration and sprinting.
• Minimalist shoes can increase foot muscle size when implemented into running programs.