Foot and Ankle Strength Training

Foot and Ankle Strength Training

Recommended Frequency:

Every week on Monday, Wednesday, Friday

Foot and Ankle Strengthening Routine
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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Heel Raises

Heel Raises

6:30 PM
10m

Heel raises are a fundamental exercise for strengthening the calf muscles and improving ankle stability.

Choose from 5 Options
Two-leg flat ground ,
Single-leg flat ground ,
Two-leg on step ,
Single-leg on step ,
Weighted
Simple Task

Heel Raise Set

Timed Activities - 1m
Enter a Number
Ankle Dorsiflexion

Ankle Dorsiflexion

6:50 PM
5m

This protocol focuses on strengthening the muscles that lift the foot upwards, improving ankle mobility and stability.

Choose from 3 Options
Seated ,
Standing split stance ,
Half-kneeling

Dorsiflexion Set

Timed Activities - 30s
Enter a Number
Ankle Inversion and Eversion

Ankle Inversion and Eversion

7:00 PM
5m

This protocol targets the muscles that control side-to-side movements of the foot, improving overall ankle stability.

Simple Task

Inversion Set

Timed Activities - 30s

Eversion Set

Timed Activities - 30s
Enter a Number
Forefoot Adduction

Forefoot Adduction

7:10 PM
5m

This protocol focuses on strengthening the muscles that bring the forefoot inward, improving overall foot stability and control.

Simple Task

Forefoot Adduction Set

Timed Activities - 30s
Enter a Number
What You'll Get
  • šŸ’Ŗ
    Strengthened Calf Muscles
    Regular practice of heel raises can lead to stronger calf muscles, improving your ability to push off the ground during walking, running, and jumping.
  • šŸ’Ŗ
    Improved Ankle Stability
    This exercise helps enhance ankle stability, which can reduce the risk of ankle sprains and improve overall balance.
  • šŸ’Ŗ
    Improved Ankle Mobility
    Regular practice of ankle dorsiflexion exercises can lead to improved range of motion in the ankle joint, benefiting various activities and reducing injury risk.
  • šŸ’Ŗ
    Enhanced Lower Leg Strength
    This exercise strengthens the muscles in the front of the lower leg, contributing to better overall leg function and stability.
  • šŸ’Ŗ
    Improved Ankle Stability
    Strengthening the muscles responsible for inversion and eversion can lead to better ankle stability, reducing the risk of sprains and improving balance.
  • šŸ’Ŗ
    Enhanced Foot Control
    This exercise improves your ability to control side-to-side foot movements, which can be beneficial in various sports and activities.
  • šŸ’Ŗ
    Improved Foot Stability
    Strengthening the muscles responsible for forefoot adduction can lead to better overall foot stability and control.
  • šŸ’Ŗ
    Enhanced Arch Support
    This exercise can help improve the strength of muscles that support the arch of the foot, potentially reducing the risk of conditions like flat feet.
What you need to get started
As recommended by the creator

What do I need to start this routine?

Optional

E3 Rehab Programs

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E3 Rehab Coaching

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E3 Rehab Apparel

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Vivo Barefoot Shoes

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MASS Monthly Research Review

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CSMi

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Gym Equipment

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Minimalist Shoes
Try It Out, Adjust As You Go!
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