When we talk about injury prevention in running, we usually mention the core, stretching, and the right shoes. Rarely—almost never—do we hear anyone talk about feet and ankles. Yet there they are, day after day, taking all the load, adapting to terrain, absorbing impact, and managing every single step. Ignoring them is like building a house and skipping the foundation part.
And in summer, with more time to move outdoors—maybe barefoot on natural surfaces—it’s the perfect moment to focus on them.
Why Are Feet and Ankles So Important?
The foot is a surprisingly complex structure: 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments. All designed for one essential thing: to hold you up and move you forward.
The ankle, on the other hand, is the joint that reacts the most to micro-instabilities in the terrain. It’s the one that struggles when you’re on trails—and even on roads—if your balance is off.
Training this area isn’t just about preventing sprains. It improves proprioception, balance and—yes—even your performance.
In other words: it’s not the flashiest kind of work, but it’s super effective.
The 5 Best Exercises to Strengthen Feet and Ankles
- Toe and Heel Walks
How to do it: Walk 10 meters forward on your tiptoes. Then walk back using only your heels.
Why it works: Strengthens the intrinsic foot muscles and anterior tibialis.
How much: 2–3 sets of 10 meters, every other day. - Single-Leg Calf Raises (Off a Step)
How to do it: Stand on a step with just one foot, letting the heel hang off the edge. Rise slowly onto the ball of your foot, then lower even more slowly.
Why it works: Builds the calf muscle (gastrocnemius-soleus complex) and improves eccentric control.
How much: 3 sets of 10 reps per leg. - Towel Curls (Toe Scrunches)
How to do it: Place a towel under your bare foot. Use your toes to scrunch it up toward you.
Why it works: Activates the deep plantar muscles.
How much: 3 sets of 30 seconds per foot. - Band Flexion and Extension
How to do it: Sit down, wrap a resistance band around the ball of your foot, and pull toward you to create tension. Point your foot forward, then return.
Why it works: Strengthens plantar flexors and improves joint control.
How much: 3 sets of 15 reps in each direction.
- Balance on a Soft Surface or Sand
How to do it: Stand on a soft pillow or sand, one foot at a time, eyes open. Level 2: eyes closed. Master level: use a balance board.
Why it works: Trains proprioception and neuromuscular stability.
How much: 3 sets of 30 seconds per foot.
When and How Often to Do Them
The best time? After a short warm-up or as pre-run activation.
You can also do them after your workout, but go with the easier ones (like balance drills).
Recommended frequency: 3 times a week, even in quick 10-minute sessions.
How to Fit Them Into Your Day (Without Adding More “Workout Time”)
This isn’t about cramming in another 30-minute session. Just slot these in during those “in-between” moments of your day:
- While brushing your teeth (toe and heel walks)
- During rest breaks at the gym
- As active cooldown after a run
- While watching a show (yep, you can use the band from the couch)
The goal isn’t “more training”—it’s building a smart little routine that’s easy to keep up and actually useful.
Bottom Line
Training your feet and ankles isn’t a minor detail—it’s self-care. It’s prevention, sure, but also a sign of respect for the part of your body that literally carries you everywhere.
And because it’s summer—you’re probably walking more, running trails, or going barefoot more often—this is the perfect time to make them stronger, more stable, and more resilient.