Seated Ankle and Foot Exercises for Over 60
Three easy seated ankle and foot moves for adults over 60: ankle pumps, ankle circles and toe curls. Five minutes, no equipment.
Prefer to watch? Here is the video version (large print, no sound needed). Watch on YouTube
Our feet carry us through the grocery store, up the porch steps and around the block, and mostly they get thanked with a pair of tired old slippers. A few minutes of gentle movement is a nice way to show them some appreciation, and you don’t even have to stand up.
These three seated moves take about five minutes. You can do them while the coffee brews, during the morning news or before you get up from a long phone call.
Getting set up
- Sit toward the front of a sturdy chair without wheels.
- Keep your back tall and both feet flat on the floor.
- Bare feet or socks work best for the toe moves. Hold the armrests if you like.
- Breathe slowly the whole time.
1. Ankle pumps
Lift one foot an inch or two off the floor, or keep your heel resting down if that’s easier. Slowly point your toes up toward the ceiling, then down toward the floor, like you’re pressing a gas pedal. Do ten slow pumps, then switch feet.
This is a nice one to do after sitting for a while, on a long car ride or a flight, too.
2. Ankle circles
Lift one foot again and draw slow circles with your toes, five one way and five the other. Pretend your big toe is stirring a pot of soup. Then switch feet.
Keep the circles small and smooth. Bigger is not better here.
3. Toe curls and toe spreads
With your feet flat, curl your toes as if you were trying to pick up a pencil from the floor. Hold for a moment, then relax and spread your toes as wide as they’ll go. Do five of each.
Want a little challenge? Lay a dish towel on the floor and scrunch it toward you with your toes, then push it back out.
Try this today
- Pick a daily cue, like the morning news or the kettle.
- Do the three moves at the same time each day this week.
- Notice how your feet feel on your next walk.
A few comfort tips
Many people find these moves feel nicest after a warm shower or with feet on a soft rug. Cold floors make toes grumpy. If your ankles feel stiff in the morning, try the ankle pumps before you stand up out of bed.
Give your shoes a look, too
Comfortable, supportive shoes are a gift to your feet. Look for a firm heel, a roomy toe box and a sole with some grip. Slippers with backs and non-skid soles are a better bet around the house than the floppy kind. If your favorite shoes are older than some of your grandkids, it may be time for a new pair.
Keep it gentle
Move slowly and stay in a comfortable range. It’s fine to feel your feet and ankles working, but never sharp pain. Stop if anything hurts, cramps, tingles or goes numb.
Please check with your doctor before starting any new exercise, especially if you have diabetes, foot problems, or a past ankle injury or surgery. Stop if anything hurts.
Want more seated movement?
My large-print book, Chair Tai Chi, walks through 31 seated movements with a picture for every step. You can see it on Amazon. The free Chair Tai Chi printables are a nice place to start, and Happy Hands: Three Easy Moves pairs well with these.
Do you have a favorite pair of shoes or slippers you just can’t give up? Tell me in the comments.