The Best Exercises To Improve Plantar Flexibility

Plantar flexion allows you to push the gas pedal on your car. It allows ballet dancers the ability to stand on their feet. Plantar flexor is the movement of the foot in a downward motion towards the body. This is essential for many activities, including walking every day. Rheumatoid Arthritis or Osteoarthritis may cause plantar flexor to be reduced and make it more difficult to walk.

It actually consists of two joints. It also allows the opposite movement, dorsiflexion. This is when the foot moves toward the leg. Your forward walking speed is 40% to 70% powered by your ankle joint.

Ankle weakness and ankle injuries may limit your ability to work and live independently. They can also impact your quality life. It is essential to exercise in order to keep your ankles flexible and strong, and also for recovering from injuries. "Foot gymnastics" is a great way to increase muscle strength, speed up gait, and decrease the chance of falling for older adults.

Plantar Flexibility: Exercises

Plantar flexion can be measured at any angle between a 20-degree angle and a 50 degree angle. Professional ballet dancers have a greater range of motion. While exercises for plantarflexion won't allow you to dance on the toes, they will allow you to maintain a normal range. You can combine dorsiflexion and plantar flexion in some exercises.

Dorsiflexion and Plantar Flexion

Plantar flexion and its opposite movement can be combined to increase foot and ankle flexibility.

Step 1: Place your legs straight on a table or on the ground.

Step 2: To create dorsiflexion, flex your right foot towards you and push the heel forward. For 5 seconds, hold.

Step 3: Invert the movement, pointing your feet to create plantar flexor. For 5 seconds, hold.

Step 4: Repeat the above steps at least five times. Repeat the process with the second leg.

You can also bend your knee slightly and repeat the movement.

Single-Leg Heel Raising

This exercise will strengthen the ankle and foot.

Step 1: Balance by standing near a counter or wall.

Step 2: Stand with your weight on one foot, lift the other foot, and then stand up.

Step 3: Stand on your toes for five seconds, then lower your heel to the ground.

Step 4: Continue 10 times, and then switch to the opposite leg.

Three sets per day is a good goal.

Towel Curls

This exercise targets your plantar flexors. You will need a small towel to hold the hand towel.

Step 1: Place the towel on the ground in front of your feet and sit down in a comfortable chair.

Step 2: Grab the towel at the middle with your toes.

Step 3: Once you have grasped your towel, turn it towards you.

Step 4: Drop your towel and push it back into its original position. Repeat the process four times more.

Step 5: Continue with the other foot.

To make it more difficult to move, place a small weight at the edge of your towel.

Safety considerations

Stop doing the activity that causes the pain. You can relieve the pain by using anti-inflammatory drugs like ibuprofen or ice, but you might need to consult a doctor or physical therapist. You can help your foot and ankle pain by strengthening and flexing your feet and legs. However, you need to do this safely.

It can be difficult to do ankle exercises first thing in the AM, as joints may be stiff. Warm up your muscles by taking a warm bath or shower before you begin to exercise. If you feel any pain in your feet, it is worth trying to exercise in the water. This will reduce pressure on your feet and joints.