5 Moves To Warm Up Your Feet and Ankles Before Exercise

If you’re new to exercising or have never taken time to stretch, odds are you might not know the full benefits of stretching before a workout. Stretching is a vital part of your exercise routine because it warms up your body and lessens the possibility of any unnecessary injuries.


If you are keen on stretching, can you remember the last time you thought about your feet and ankles? We tend to think most about the big muscles like the quads, hamstrings, and back. However, with 26 bones, 33 joints, and hundreds of pieces of connective tissue in each foot, your feet play an important role in working out.


So, to help you better prepare for your next workout session, here are 5 moves to warm up your feet and ankles before exercise.


Toe raise, point, and curl

















Not only does this serve as a strengthening work out, but it can also warm up your feet and ankles. To this properly, all you need is a chair.


Here is how to do this one:


  • Sit straight up in a chair with your feet flat on the floor

  • Raise your heels while keeping your toes on the floor. Stop one the balls of your feet are only touching the ground.

  • Hold this position for 5 seconds, then slowly lower your heels

  • Next, raise the heel and point the toe until only the tips of your toes are touching the ground

  • Hold this position for 5 seconds, then slowly lower your heels

  • Lastly, raise the heel and simultaneously curl your toes inward, so that only the tips are touching the floor

  • Hold this position for 5 seconds, then slowly lower your heels

  • Repeat this 10 times for maximum mobility and strengthening


Towel Stretch



The towel stretch is an easy yet effective movement to increase mobility and warm up your feet and ankle. As seen in the photo above, this move is very easy and can be done almost anywhere.


With a straight back, sit on the floor and place your legs in front of you. Flex your feet and place the towel around both feet while gently pulling. Try to hold the stretch for 30 seconds and then rest.


Toe Lift




With one foot planted on the ground, raise the toes of the other foot while leaving the heel on the ground. You can perform several reps on each side.


Achilles Stretch




With the Achilles stretch, you start by holding either the back of a chair or a wall for support. Keep your hips square and place one leg in front of the other. Start bending the knee of the front leg, until you feel a deep stretch behind the ankle of the back leg. Hold this position for 15 to 30 seconds and repeat a few times on each side.


Ankle Stretch




The last warm-up is the ankle stretch. For the ankle stretch, you start by sitting with your leg crossed over your opposite knee. Hold your bent foot with your hands and bend your toes and ankles downward, like you’re pointing toes.


This stretch should be felt in the front of your ankle and foot. Hold it on each side for 30 seconds and repeat.


The Bottom Line


Stretching should be an important part of your daily routine whether you exercise or not. If you want to feel your best and prevent unnecessary injuries, take the time out of your day to stretch and strengthen your muscles.


If you have any questions, please feel free to reach out!

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