Foot Strengthening

 

✅ Daily Foot & Ankle Strengthening Checklist

📅 Weeks 1–2: Foundation Phase

Focus: Wake up your feet and build a habit

☐ 1-Minute Balance on Right Foot (while brushing teeth)
☐ 1-Minute Balance on Left Foot (while using mouthwash)
☐ Toe Yoga
 ☐ Lift big toe, keep others down – 10x each foot
 ☐ Lift four toes, keep big toe down – 10x each foot

Short Foot Exercise (pull ball of foot toward heel)

 ☐ 5–10 sec hold, repeat 10x per foot

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📅 Weeks 3–4: Strengthening Phase

Keep previous habits + add:

☐ Towel Scrunches OR Marble Pickups (2 rounds per foot)
☐ Calf Raises (10–15 reps)
 ☐ Focus on lifting inner arches

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📅 Weeks 5–6: Balance & Proprioception Phase

Keep previous habits + add:

☐ Single-Leg Calf Raises (8–10 per leg)
☐ Balance on Soft Surface (pillow or pad) – 30–60 sec per foot
☐ Heel-to-Toe Rocking (10–15 slow reps)

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📅 Weeks 7+: Integration Phase

Keep what works + add:

☐ Modified Warrior III (with wall or chair) – 15–30 sec per leg
☐ Short Foot Exercise (pull ball of foot toward heel)
 ☐ 5–10 sec hold, repeat 10x per foot