calf raise exercise

5 Easy Foot Exercises For Seniors To Stop Pain & Improve Balance

How strengthening these 2 joints will help you stay upright & moving with confidence

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)


  1. 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?

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