A Guide for Pain-free Feet & Ankles During Sandal Season!
Move Better This Summer!
Your guide to pain-free feet & ankles during sandal season.
As temperatures rise, many of us trade our supportive sneakers for sandals and flip-flops. But this switch can really take a toll on your feet and ankles, especially if you’re not proactive about protecting them. That’s why our rehab team put together a list of exercises to help you prevent foot and ankle pain all summer long.
1. Controlled Articular Rotations (CARs) are a foundational practice for joint well-being.
👉Follow our Ankle & Toes CARs videos for a guided session to learn proper joint movement.
Use as a warm up & aim for 3-5 reps in each direction.
2. Rolling a ball under your foot is an excellent way to mobilize tissues, stimulate nerves, and improve the connection between your foot and brain.
👉Follow this guided video to help target the key areas of the foot.
3. Ankle Dorsiflexion Wall Exercises will restore proper ankle mobility and prevent stiffness.
Big Toe Pails & Rails:
🔹 1-2 min stretch ( flexibility is the prerequisite for mobility)
🔹 10 sec pails (isometric)
🔹10 sec rails (isometric)
Repeat Pails & Rails 2 more times.
Wall Touches:
🔹Stand facing a wall, toes a few inches away.
🔹 Bend your knee to touch the wall without lifting your heel.
🔹 Adjust foot distance as needed to feel a calf stretch.
Repeat 8–10 times each side.
Big toe mobility
4. Tibialis Posterior Heel Raise is a specialized heel raise that targets your tibialis posterior muscle, which is key for stabilizing your lower leg, supporting your foot’s arch, and controlling foot movements.
👣Even Weight Distribution: As you rise, focus on maintaining equal pressure between your big toe and pinky toe.
💥Activate Your Tibialis Posterior: Squeeze a small ball between your heels. This helps you better engage the tibialis posterior muscle for a more effective exercise.
Hold for 3–5 seconds, then lower slowly. Repeat 8–12 times.