What exercises can help alleviate ankle pain?

Reviewed by Yoshinori Abe, MD

Internal Medicine

Ankle pain often improves with targeted muscle strengthening exercises for the foot and ankle. Common examples include calf raises, toe curls, ankle circles, and resistance band flexion. These exercises help stabilize the joint, reduce stiffness, and prevent future injury when performed consistently.

However, ankle pain can stem from many causes—sprains, tendonitis, arthritis, or even referred pain from the lower back—and the right treatment depends on the underlying issue. Guessing wrong can delay healing or make things worse. Take a free, instant, online symptom check to better understand what's causing your pain and confidently plan your next steps.

Reviewed for medical accuracy: 07/14/2026

Important Next Steps

Discover what’s causing your ankle pain Learn if ankle pain needs urgent care Find out if ankle pain is serious See OTC options for ankle pain relief Find an ankle specialist near you Discover safe home remedies for ankle pain Understand why your ankle hurts today

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Explanation

To help with ankle pain, exercises that strengthen the muscles around your foot and ankle are beneficial. These exercises make the ankle stronger and more stable.

Simple Exercises Include:

Toe Raises: Stand up and slowly lift your heels so you are on your toes. Hold for a few seconds, then lower your heels.
Heel Walks: Walk on your heels with your toes off the ground for a short distance.
Ankle Circles: Sit down and move your foot in circles, first in one direction and then the other.

Doing these exercises regularly can help reduce pain and improve how well your ankle works. Remember to start slowly and gradually increase the intensity as your ankle gets stronger. If you're experiencing persistent ankle pain or want to understand what might be causing your symptoms, try our free AI symptom checker to get personalized insights. These exercises can be a simple and effective way to make your ankle feel better and help you move more easily.

(References)

Osborne JWA, Menz HB, Whittaker GA, Cotchett M, & Landorf KB. (2025). Muscle Strengthening Exercises for the Foot and Ankle. Journal of foot and ankle research, 40178827.
Dantas GAF, Sacco ICN, Ferrari AV, Matias AB, Watari R, Oliveira LVM, et al. (2023). Effects of a foot-ankle muscle strengthening program on .... Brazilian journal of physical therapy, 37603935.
van der Wees PJ, Lenssen AF, Hendriks EJ, Stomp DJ, Dekker J, & de Bie RA. (2006). Effectiveness of exercise therapy and manual mobilisation .... The Australian journal of physiotherapy, 16515420.

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