TinyRep
EN中文
Download on the App Store

Seven-Part Foot and Ankle Strength-Balance

Combine toe control, calf raises, single-leg balance, rotational control, mini lunges, ball tosses, and ankle alphabets.

Foot strengthAnkle balance
About 158 min · 7 movements · Stable chair, counter, or doorway and small bouncy or tennis ball · Barefoot foot-and-ankle strength and balance

ORIGINAL VIDEO

Ankle and Foot Strengthening Exercises!

Complete English captions establish all seven actions, source order, side switches, repetition counts, support options, barefoot guidance, three ball-toss orientations, and alphabet variations.

Original video: Jessica Valant · YouTube↗

PLAN STEPS

Follow in order

Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.

  1. 01
    Ten-Toe Lifts5 reps · about 2.5 min

    Spread the toes, lift all ten together, and lower them while finding even foot pressure.

  2. 02
    Aligned Calf Raises10 reps · about 15 min

    Rise onto both forefeet with ankles aligned, then optionally perform five supported raises per single leg.

  3. 03
    Single-Leg Balance with Side Lift10 reps · about 15 min

    Balance on one foot while lifting the free leg sideways, then switch stance legs.

  4. 04
    Supported Single-Leg Rotations10 reps · about 15 min

    Balance on one foot and rotate the body side to side from the foot and ankle while using doorway support.

  5. 05
    Staggered Mini Lunges10 reps · about 15 min

    Take a staggered stance and perform small supported lunges to mobilize both the front and back ankle.

  6. 06
    Three-Orientation Single-Leg Ball Toss30 reps · about 90 min

    Balance on one leg and throw and catch a ball facing forward and from both side orientations.

  7. 07
    Uppercase and Lowercase Ankle Alphabetabout 3 min

    Hold the leg still and trace uppercase then lowercase letters using only the foot and ankle.

Open in TinyRepDownload .trp fileDownload TinyRep App

If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.

SAFETY

Choose comfort and control first

Work barefoot only on a clean nonslip surface, or use supportive shoes. Keep a doorway, counter, or chair within reach, use a small lunge, and skip ball tosses if catching would create a fall risk.

TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.