5 foot and ankle-friendly exercises you can do at home
- MRPY Professional Services
- Apr 21
- 3 min read
An injury or chronic condition that affects your foot or ankle can make it difficult to stay physically active. Whether you got injured during a service event or are experiencing foot or ankle pain as a result of another condition, there are a lot of common reasons that veterans struggle with this area of the body. Sometimes it's just from overuse after years of physical demands on the body during service.
The good news is, even with a foot or ankle injury you can still move your body in other ways to stay active – even from the comfort of your own home. In this blog we'll be covering a few simple at-home exercises that you can incorporate into your weekly routine, even if just for a few minutes while you watch a movie or listen to music.
Before we get into it, remember: It's always best to consult your doctor before starting a new workout program (here are a few other tips for veterans starting new workout programs, too). Although gentle, some of these exercises still involve mild pressure on the feet. If your injury remains severe, you might need more time to recover before you can begin.
After a gentle stretch to warm up, try these 5 foot and ankle-friendly exercises:
Seated knee extensions
Seated in a chair with open space in front of you, begin with your knees bent at a 90-degree angle. With your back straight, extend one leg out in front of you, hold for 5-10 seconds, and then slowly lower it back down to the ground. Try to do 10-15 per leg.
Muscles targeted: Quads (the topside of the thighs)
Glute bridges
Begin on the floor, lying on your back. Keep your knees bent and feet shoulder width apart, and then slowly raise your hips until your body forms a straight line. Maintain this position at the top for a few seconds before lowering your hips again. Try to do this 10 to 15 times in a row.
Muscles targeted: Glutes, hamstrings
Seated shoulder presses
With or without weights (you could use dumbbells or substitute with something like two equally weighted objects), begin by sitting down in a chair with your back straight. Hold your dumbells, objects, or hands near your head with arms bent at a 90-degree angle. Slowly raise them up so that your arms are straight up in the air. Try to repeat this 10 times in a row.
Muscles targeted: Biceps, triceps, upper back, shoulders
Seated abdominal twists
Seated in a chair with your feet flat on the floor, hold your hands together near your stomach and twist your upper body from left to right, engaging your core muscles. If you want an extra challenge, you can also do this while holding a weighted dumbbell or other weighted object.
Muscles targeted: Abs, lower back
Seated leg circles
Sitting down in a chair with your back leaning up against the chair's back, extend one leg out in front of you. Slowly begin to draw small circles in the air with your toes, feeling the tension near your hip flexor. After a few seconds, switch directions and go the opposite way for the same amount of time. Then, do the opposite leg.
Muscles targeted: Hip flexors, core, quads
We help veterans document their service-connected injuries
If you're struggling with an illness or injury as a result of your time in service, you're not alone. You can get VA disability benefits with the right medical documentation. At MRPY, our team of medical professionals have the knowledge and professionalism to make your claim a convincing one, proving your disability to the VA. Get a Nexus Letter, DBQ, or a chart review to get started. View our full list of services here. Contact us today for more information.
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