0:000:00
Foot and Ankle Stretches to Help with Mobility
Senior Fitness With Meredith•Processed: Mar 03, 2026
18-minute workout video. Stretching, Low Impact. targeting Feet, Ankles. low intensity. helps with Pain Relief, Flexibility / Range of Motion, Rehabilitation / Treatment Support, Maintain General Health.
⏱️ Key Moments
Summary:The workout focuses on various stretches and strengthening exercises for the feet and ankles, including ankle circles, toe curls, heel raises, and Achilles stretches, all aimed at improving mobility and reducing discomfort.
🏃 Guide
This video is designed for individuals experiencing foot and ankle mobility issues. It provides effective stretches to alleviate pain and improve flexibility.
Benefits
Improves flexibility and range of motion in feet and ankles
Enhances overall foot health and mobility
Step-by-Step Guide
1
Ankle Circles
Lift one foot and circle it to improve mobility. You should feel the ankle loosening. Ensure good posture while seated.
2
Toe Curls
Curl and spread your toes while seated. Feel the stretch in your foot. Avoid forcing any movement that causes pain.
3
Heel Raises
Stand and raise your heels off the ground while holding onto a chair for balance. Feel the strengthening in your calves and ankles.
4
Achilles Stretch
Step back with one foot and bend the front knee while keeping the back heel down. Feel the stretch in your calf and Achilles tendon.
Safety Notes
Avoid if you have severe foot pain or recent injuries. Consult a healthcare professional if you have conditions like plantar fasciitis or severe arthritis.
Duration: 18m 2s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Normal PeopleDiabetesObesityOsteoarthritisChronic Back Pain / Disc Herniation
Therapeutic Goals
Pain ReliefFlexibility / Range of MotionRehabilitation / Treatment SupportMaintain General Health
⚠️ Caution
Consult your doctor if you have: Plantar Fasciitis, Severe Arthritis
Equipment Needed
🏋️ Chair
Primary Focus
💪 Feet💪 Ankles
Category
StretchingLow Impact
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsNo spinal stressChair modifications available
Tags
#18 min#medium length#Stretching#Low Impact#beginner#Chair#Feet#Ankles#low