Pain Free Working
Exercises Legs, Ankles & Feet

Strengthen Your Ankles with these Seated Exercises

Sitting all day is never good on your ankles. Immobility decreases dexterity, flexibility and strength in your ankles, which increases your chances of an injury.

Ankles are very important, as they allow you to walk, run, jump, basically perform any other lower limb movement. But they also offer stability to help you balance on your feet for longer periods of time.

To keep them strong while you spend most of the day sat at your desk, do the following exercises.

The ABC’s

With your right heel on the ground, write the alphabet with your big toe. Repeat on your left feet. You may follow this exercise up with the variations below.

Variation 1: Cross your right leg over your left and write the ABC’s. Repeat on the other side.

Variation 2: Extend your right leg until straight in the air, then write the ABC’s. Bring your right floor back down, then repeat on the left leg.

Seated Calf Raises

Sit up straight with your core engaged. Keep your legs close together and at a 90 degree angle. Start with your feet flat on the floor, then lift your calves until you are on your tip toes. Make sure your ankles never extend past the balls of your feet. Bring your feet back down. Repeat for a total of 10 reps. You may follow up with the variation below.

Variation 1: Sit tall with your core engaged, feet flat on the ground and legs aligned with your hips but still keeping the 90 degree angle. Raise calves until you’re tiptoeing, then bring heels back to the floor. Do 10 reps.

Crossed Legged Ankle Rotations

Cross your right leg over your left. Make 10 slow, big clockwise circles with your right big toe, then do 10 big rotations counterclockwise. Switch legs and repeat on the left leg.

Toe Taps

Keep your heels on the ground as you tap to the beat of your music. Tap with alternating feet.

Sheena Bergado

Sheena first met Tricia on back pain support forum. After becoming online friends they launched PainFreeWorking.com in 2019. Due to suffering from upper back and shoulder pain, Sheena vows to find the best ergonomic office equipment in the Philippines to help fellow desk workers.

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