Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Toe Yoga
2 sets · 8 reps · 10s rest
Lift big toes while other toes stay down, then switch. Keep the arch relaxed and use small movements.
Steps
Stand or sit with feet flat on the floor.
Lift only the big toes while the other toes stay down.
Lower the big toes with control.
Lift the other toes while big toes stay down.
Alternate slowly for the target reps.
Cues
Move small.
Keep arch relaxed.
Separate the toes gently.
Common mistakes
Clawing the toes hard.
Lifting the whole foot.
Rushing before the toes separate.
2. Ankle Circles
1 set · 8 reps · 10s rest · both sides
Circle one ankle slowly in both directions. Keep the knee quiet and explore the full comfortable range.
Steps
Sit or stand with support nearby.
Lift one foot slightly from the floor.
Circle the ankle slowly in one direction.
Reverse and circle the other direction.
Keep the knee mostly still, then switch sides.
Cues
Circle slowly.
Knee stays quiet.
Use comfortable range.
Common mistakes
Moving from the whole leg.
Forcing a painful range.
Rushing through the circles.
3. Knee-to-Wall Ankle Rock
2 sets · 8 reps · 15s rest · both sides
Face a wall and gently drive the knee toward it while the heel stays down. Do not let the arch collapse.
Steps
Stand facing a wall with one foot forward.
Keep the front heel on the floor.
Gently drive the front knee toward the wall.
Return to the start without letting the arch collapse.
Complete the reps, then switch sides.
Cues
Heel stays down.
Knee tracks forward.
Arch stays lifted.
Common mistakes
Lifting the heel.
Letting the arch collapse inward.
Forcing the knee into pain.
4. Calf Raise
2 sets · 12 reps · 20s rest
Rise onto toes and lower slowly. Hold a wall or desk so the ankles can move cleanly.
Steps
Stand tall with a wall or desk for support.
Press through the balls of both feet.
Rise onto your toes.
Pause briefly at the top.
Lower slowly until heels return to the floor.
Cues
Use support.
Rise straight up.
Lower slowly.
Common mistakes
Rolling ankles outward.
Dropping heels quickly.
Leaning heavily on the support.
5. Tibialis Raise
2 sets · 12 reps · 20s rest
Lean on a wall with heels down and lift toes toward shins. Lower with control.