Your ankles support your entire body weight and transfer it to the bones of your feet. The feet are comprised of three arches (two longways, and one across the foot) to help keep us springy and mobile.

The ankle joint itself is made of a rounded bone (the talus) fitting within a dome shape (the bottom of the tibia). These two bones interact with each other and move like a rocking chair to flex and extend your foot. Just below that sits the heel bone (calcaneus).It’s important to take care of your feet, as they literally carry us through life!

How movement can help:
• Research has shown that a specific exercise program for ankle osteoarthritis increases function and reduces pain if completed for 6 weeks.
• Like the other joints of the legs, keeping a healthy weight is also recommended for foot and ankle pain.
• Studies have also shown that looking after your feet with exercise and good footwear reduces your risk of having a fall.

Did you know:
The sole of your foot is made up of four layers of muscles!35% of people don’t wear the correct shoe size - have you measured up lately?


  1. Ankle circles: 10 x each direction
  2. Ankle in and outs: 20 times
  3. Band toe push: 10 x 5 seconds holds


  1. Heel raises: 3 x 10
  2. Toe raises: 3 x 10
  3. Single leg balance: 30 seconds on each side


  1. Single leg heel raise: 2 x 10 each side
  2. Heel raises with ankle squeeze: 3 x 10
  3. Air squats with heel raises: 3 x 10
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