Your ankles & feet are two of the most important—yet often overlooked—joints for agility, coordination & balance. As the base of support for your entire body, the stronger your ankles & feet are the better you’ll move. The best part is… building up strength is quite easy! Just follow along with these foot exercises for seniors to stop pain & improve your balance.
Watch the entire foot & ankle strengthening routine in 1 short video class
All 5 exercises have been compiled into 1 easy routine for you! Following along with the video is the easiest way to make sure you’re performing each exercise properly. You’ll be shown step-by-step exactly what to do. Keep reading below for an overview & written instructions.
Better5 Tip: To unlock even better balance try these additional 8 balance-boosting exercises (Click Or Tap Here)
Foot & Ankle Exercises For Seniors
Ball Massage For Feet


- Sit in a chair & place a small ball beneath your foot
- Move your foot so the ball rolls around the bottom of your foot using front to back & side to side motions for 20 seconds
- Repeat with other foot for 20 seconds
Banded Foot Inversion




- Sitting in a chair, cross your leg & drape a flat resistance band over your ankle so it hangs down
- Grab it on the other side of your ankle and pull it under the arch of your foot then up towards your face
- Lower your leg to the floor, stretching it out in front of you
- Pull on the band so it pulls your foot inwards
- Using your lower leg muscles move your foot back to starting position (while maintaining the resistance)
- Complete 10-12 reps per leg
Seated Toe Raise


- Sit in a chair & place a yoga block on the floor in front of you & put both feet on it
- Put 1 foot slightly forward & 1 slightly back
- For the front foot, lean slightly forward with your heel on the block & let your toes go down & touch the floor
- Bring your toes back up to level
- Complete 10 repetitions per foot
Seated Heel Raise


- Sitting in a chair, place both feet on a yoga block
- Put 1 foot slightly back so the ball of your foot is on the block
- With this foot drop your heel down then push straight up, lifting your heel as high as you can
- Lower back down so it’s level with the yoga block
- Complete 10 repetitions per foot
Towel Scrunches


- Sitting in a chair, place a towel on the ground in front of you
- Put your heels on the floor behind the edge of the towel
- Lift your toes off the ground, spreading your toes as much as possible
- Lower to the towel & scrunch the towel with your toes, drawing it in towards you
- Release, lift your toes & repeat for 10 repetitions per foot
Each exercise will get easier over time. You’ll notice that your balance, agility & coordination will continue to improve each time you complete this routine. These 5 foot exercises for seniors are the perfect starting point to reclaiming your strength, balance & mobility.
If you want to continue progressing, try the full 5 day program “Foot & Ankle Strengthening.”
Yes I want to try the full “Foot & Ankle Strengthening” class (Click Or Tap Here)
A month or so ago, I signed up for Better 5. I paid $17 for this and really enjoyed them. However, I got sick and couldn’t do them for awhile. I thought I could start up again today but now I can’t remember how to get in.
Can you help?
That’s great that you’re ready to get started again, Barbara!
Log in here: https://members.better5.com/login
No password is required.
Some great ideas we seniors need
I’m looking for something to improve my overall balance.
Hi Sharon,
We offer a variety of classes which help improve balance! I have added the direct link here for you to view or purchase our balance related classes: https://www.shop.better5.com/search?q=balance+digital+&options%5Bprefix%5D=last
Browse through our classes here: https://www.shop.better5.com
If you have further questions, please reach out to us at [email protected]! We’re happy to help!
Kindly,
Des
Better5 Support