Ankle and foot strengthening is significant in preventing all sorts of injuries, including plantar fasciitis, ankle sprains, and tendinopathy.
Toe Raises: Standing or sitting with your feet shoulder-distance apart, try lifting your toes off the ground, and slow and controlled come down.
Heel Raises: Standing or sitting with your feet shoulder-distance apart, go up and down onto your toes and come down slow and controlled.
Toe Yoga: You can do this exercise standing or sitting— keep your toes, ball of your feet, and heel on the ground, and try to lift just your big toe off the ground while keeping your little toes on the ground. Then try the opposite, lifting your other toes off the ground while keeping your big toe on the ground.
Towel Scrunches: Sit with a towel on the floor, set a timer for two minutes, using your toes like fingers try scrunching up the towel.
Single-Leg Balance: Stand on one leg balancing for five to ten seconds— complete on both legs ten times.
Tandem Walking: Walking in a straight line with your heel lining up with the toe of the foot before it.