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Five effective ankle exercises Aussie seniors can do at home

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Five effective ankle exercises Aussie seniors can do at home
14 NovHealth, How-to advice, Lifestyle

Your ankles are crucial for balance, movement, and supporting your body’s weight. As you age, maintaining ankle flexibility and strength becomes essential for preventing stiffness, reducing discomfort, and improving your ability to move comfortably.

Since the muscles around your ankles also interact with your knees and feet, it’s beneficial to include exercises that support these nearby joints.

Strengthening and stretching the ankles, knees, and feet together can help improve your overall mobility, posture, and balance.

Benefits of ankle exercises

  • Improves flexibility & range of motion – Helps keep your ankles mobile, reducing stiffness and improving movement.
  • Reduces pain & discomfort – Gentle movement increases circulation, easing tension in the ankle muscles and joints.
  • Strengthens ankle muscles – Supports better balance, posture, and reduces the risk of falls.
  • Prevents injury – Strengthening the muscles around the ankle can help prevent ankle sprains or strains.
  • Promotes independence – Keeping your ankles strong and flexible makes walking, standing, and climbing stairs easier.

Five effective ankle exercises

5 Effective Ankle Exercises1

5 Effective Ankle Exercises2

*** DOWNLOAD A PDF COPY OF THESE 5 EXERCISES HERE ***

Safety tips for ankle exercises

  • Move slowly & gently: Avoid jerky or forceful movements that could strain your ankles.
  • Stop if you feel pain: Mild discomfort is okay, but sharp pain is a signal to stop.
  • Maintain good posture: Keep your feet aligned with your knees and avoid overextending your ankles.
  • Breathe consistently: Inhale and exhale steadily to promote relaxation and control during exercises.
  • Modify if necessary: Use a chair for support or reduce the range of motion if needed.

Maintaining ankle strength and flexibility is essential for overall mobility and balance. By incorporating these simple, limited equipment, at-home ankle exercises into your routine, you can reduce stiffness, alleviate discomfort, and support your ability to perform daily activities. 

For a well-rounded approach, check out our other helpful how-to articles:

As always, listen to your body and consult a TPC physiotherapist if you experience persistent pain or discomfort. If you have any pain or would like a specialised exercise plan for your ankle pain, call us on 1300 797 793 or email [email protected].

Article written by Ella Le Hanie, physiotherapist

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The Physio Co helps Aussie seniors to move more, with confidence! How can we help you (or your elderly Mum or Dad?) Contact us today on 1300 797 793 and speak with Nancy, Julia and Jess from the TPC Client Care team to discuss your situation. If they’re busy on other calls, leave a message and someone from the team will call you back for a chat!  Alternatively you can email us via [email protected]

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