04/10/2025
Have you ever thought about how your foot moves?
These 4 simple exercises build strength, mobility, and stability.
Supination and pronation control the arch.
Plantar and dorsiflexion give freedom of movement.
These are the foundations of walking, balance, and injury prevention.
Do them daily — your feet will thank you.
4 Essential Foot Exercises You Need to Know
📍 What they improve:
1️⃣ Supination – strengthens the outer stabilisers of the foot
→ Prevents ankle sprains, heel cracks, and Achilles overload
2️⃣ Pronation – activates the inner arch and medial muscles
→ Helps with flat feet, knee pain, and valgus misalignment
3️⃣ Plantar Flexion – engages the calf muscles and improves venous return
→ Reduces swelling, fatigue, and supports vascular health
4️⃣ Dorsiflexion – restores foot control during gait
→ Crucial after injuries, in diabetes, neuropathy, or limited mobility
📌 How to do it:
Perform 15–20 reps, 2–4 sets
Focus on control, not speed
🧠 Who needs this?
▪ People with flat feet or valgus
▪ Athletes
▪ Post-injury rehab
▪ Everyone who walks, runs, or stands daily!
