Exercises to Keep Your Feet and Ankles Strong this Fall

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As the leaves start to change, we at New Jersey Podiatric Physicians & Surgeons Group invite you to lace up your sneakers and get outdoors. Whether you’re cycling, walking, or waiting in line for Halloween shopping, there’s no better season to get your feet in tip-toe shape. From simple exercises to full-blown workouts, let’s unpack some activities that might inspire you.

Ankle Stability

Your ankle stability is your best defense against unexpected twists and sprains, which are more likely when navigating tricky hiking trails hidden under leaves.

And you can dramatically improve this by practicing single-leg balance exercises and incorporating them into everyday life.

For example: stand on one foot for 30 to 60 seconds while brushing your teeth or waiting in line.

Targeted Foot Flexibility

Flexibility and strength are non-negotiable, and so should calf stretches! Tight calf muscles are a major contributor to heel and arch pain. Stand facing a wall, place one foot forward, and gently lean in until you feel a stretch in your back leg. Do this with your knee straight and then slightly bent to target different muscles.

This simple habit reduces tension that can cause pain with every step.

Low-Impact Cardio

You need to keep your body moving if you want great heart and foot health… and what better way to do that than by walking?

And Cycling, whether stationary or outdoors, offers an ideal low-impact cardiovascular workout. Sitting workouts keep foot and ankle joints mobile and flexible without the harsh impacts of running, which is perfect if you have arthritic joints or are prone to stress fractures.

Outdoor Activities for Your Foot Health

Take advantage of fall’s best activities to naturally strengthen your feet:

  • Hiking: Walking on varied, slightly uneven terrain forces your foot and ankle muscles to constantly make small adjustments. This is excellent training for ankle stability and coordination.
  • Stair Climbing: Use a stair-stepper machine at the gym or simply take the stairs more often. Strengthen those calves and stave off Achilles issues!
  • Yoga and Tai Chi: These zen hobbies improve flexibility, stability, balance, and benefit your entire lower kinetic chain.

Foot Recovery

Don’t forget the importance of recovery after a long fall walk, or workout. Rolling a frozen water bottle under your foot from heel to toe for 5 to 10 minutes is an easy way to combine cold therapy with self-massage to calm inflammation and soothe tension in the plantar fascia.

This simple routine helps prevent minor aches from turning into full-blown flare-ups.

If you’re worried about your foot pain, come see the expert team at New Jersey Podiatric Physicians & Surgeons Group. With more than 30 locations, from Newark, NJ, to Cape May, NJ, we value convenience and excellent service for our patients. To schedule an appointment, first find a podiatrist in your area.