October 18

7 Exercises to Do Everyday for Ankle and Knee

7 exercises to do everyday for ankle and knee health is for folks who want to feel good & enjoy life in their body every day.  Maintaining the health flexibility and stability of these foundational joints is easy.  In keeping with the theme of this series, a little attention and a touch of discipline is all it takes.  Can be done wherever you are with no need to go to the gym. Read more, to have more! Article 2: Ankles and knees.

We started from the bottom and now were working our way up! Ready to do this?

What, Why, How & When

What ankle and knee health means:

Ankle and knee health means healthy hips and healthy low back too.

Expert Insights

Often in the fitness world we spend so much time taking care of the middle of the body while stuffing our feet in shoes and disregarding our connection to the ground. Yet when we focus on ankle and knee health, we begin to gain control over our mobility. The tangible effects of that can be perceived up the chain of your body in places like our hips and our low back.

Why ankle and knee health is important:

The lower leg houses many of the muscles that move our ankle and toes through space.

Expert Insights

Taking the time to condition the lower leg will improve:

  • Balance and agility. 
  • The communication from the ground throughout the entire body.

The muscles in the lower leg have the ability to differentiate the individual movements possible in the ankle and the foot. This dexterity and specificity allows for quick responses when the environment presents the many obstacles we encounter as we move through space.

How ankle and knee health relate to parts of the body above.

When the lower leg is capable of all of its activities the information taken in from the ground force (the sharp rock on the hike, or the sudden step off of a curb) passes through the knee and gets relayed to the hips.

Expert Insights

This conversation between the ankle and the hips, fostered by the abilities of the lower leg, keeps us upright and functional.

  • Mobility in the ankle equals freedom in the knees. 
  • Stability in the ankle equals better balance and efficiency.

When you know you have improved Ankle and Knee health.

Think  about tying your shoelaces.

  • Are you able to squat down without thinking about it?
  • Do you stand on one foot and lift your other foot to tie your shoes?

Both of these actions require healthy knees and ankles.

Expert Insights

  • If you squat down with ease then you have great mobility in your ankle.
  • If you stand on one foot then you’re a stability rock star.

Imagine having the dexterity to play piano with your toes. Okay that might be a reach but being able to differentiate the movement of your four little toes from your big toes improves balance and control in the rest of your body.

Yes some of these things may seem like party tricks, but if you continue to hone the muscular skills in the lower legs your feet, ankles, and knees can keep you moving throughout a long and healthy life.

The 7 Exercises to Do Everyday for Ankle and Knee

Block and band Ankle mobility

  • Find a yoga block or a book and a resistance band or a belt
  • Use the resistance band to hold the block to the bottom of your foot and lie on your back
  • On your back, hold your elbows to the ground while holding the band,
  • Pull your toes towards you.
  • Then by moving your ankle, point your toes away.
  • Keep the sole of your foot on the yoga block
  • Repeat several times.
  • Then move the block from side to side,
  • Tip it to one side and then the other.
  • Be in control of the block at all times.
  • Repeat several times
  • Do ankle circles, keeping your foot connected to the block
  • Circle several times in both directions
  • Repeat everything on the other side.

Watch Block and band Ankle mobility

Quadruped rocking

  • Begin on your hands and knees with your toes curled under
  • Feel the pressure of your hands and knees and big toes into the floor.
  • Find and maintain a neutral spine.
  • Push your hands into the ground to send your body back towards your toes.
  • Push your toes into the ground to send your body forward towards your hands,
  • Repeat 10-12 times

watch Quadruped Rocking

Quadruped rocking knee lifts

  • Begin on your hands and knees with your toes curled under.
  • Maintain a neutral spine and press your hands and your big toes into the ground to hover your knees above the ground 1 inch.
  • Then push into your hands to shift your weight back towards your toes, keeping your knees suspended.
  • Push into your toes to shift your weight forward towards your hands, knees still suspended
  • Repeat 8-10 times while you maintain the neutral spine.

watch Quadruped Rocking Knee Lifts


  • To start, have your feet be a little bit more than shoulder width apart. 
  • Turn your toes straight ahead,
  • Keep your big toe grounded and spread your little toes out.
  • Do your best to keep your toes straight ahead as you lower your body down,
  • Then bring your body up,
  • Make an effort to fold at the knees and the hips at the same time as you lower down each time.
  • Repeat several times.

watch Squats

Squat knee drop, thigh stretch, knee pull

  • Stand with your feet hip width apart
  • To start, take your arms in front of you.
  • Start your squat, bend your knees when you need to. Keep moving down as you lift your heels.
  • Then send your knees to the ground in front of you.
  • Stand tall on your knees. Cross your arms.
  • Keep your spine long as you hinge back at the knees.
  • Hinge back forward, arms in front, fold at your hips.
  • Feel your toes grounded into the ground as you lift your knees.
  • Then put your heels down and stand up tall. 
  • Repeat 5-8 times

watch Squat knee drop, thigh stretch, knee pull

Calf raises and bent knee raises with ball

  • Stand with your feet hip distance apart
  • To start, stand on your two feet with your pelvis, your ribs and your shoulders lined up with the arch of your foot. 
  • Lift your heels with straight legs.
  • Lower your heels with straight legs.
  • Repeat 3 to 5 times
  • Now bend both knees
  • Keep your knees bent as you lift your heels.
  • And lower your heels.
  • Repeat 3 to 5 times.
  • To further challenge: Put a tennis ball between your ankle bones
  • Keep your knees bent. Hold the tennis ball as you lift your heels,
  • Lower your heels.
  • Repeat 3 to 5 times

watch Calf Raises And Bent Knee Raises With Ball

Foot tap drumming

  • Stand with your feet hip distance apart
  • Start with your pelvis, your ribs, your shoulders, and your head over the arch of your feet.
  • Tap your toes 8 times starting with quarter notes.
  • Tap your toes 16 times (16th notes)
  • Tap your toes 32 times (32nd notes) 
  • Repeat 3 to 5 times.

watch Foot tap drumming

Making the Connections

  • Your body is a remarkable collection of interdependent parts, each with a specific role by design. 
  • You'll have the most fulfilling experience in your body when you see to the health and well-being of the individual and inseparable parts.

Take a few minutes to explore the connections from head to toe, parts above and parts below! 

Ready to Take Your Body Back?

There is no reason to not feel great in your body all day everyday even when you sleep!

  • You're never too old
  • It's never too late

You can take your body back, one part of the time.

The entire "7 Exercises to Do Everyday" course is available FREE right now for registered users. 

Reasons To register

  • Get entire 7 exercises series in one  place
  • track you can track your progress by marking lessons as complete
  • Downloadable  Trackers To Suit Your Style:  Printable PDF To Hang  On The Wall, Or Google Doc Online Tracker
  • personalized reminders and recommendations (When Subscribed To email updates)

Kim's Experience (Age 42)

before 7 exercises to do everyday for ankle and knee

I have to catch the subway for work twice a day lately. I've noticed my knee aching and burning especially when I was descending the stairs to the train. It was really becoming a problem, especially when I was in a rush.

I made an appointment with my doctor and she pointed me to this list of 7 exercises to do everyday for ankle and knee health. I really needed my pain-free knee back, so I began doing them immediately. 

After 7 exercises to do everyday for Ankle And Knee

After two weeks of doing the 7 exercises every day, the pain in my knee was virtually gone. I find it acts up again *only* when I haven’t been doing the exercises! Needless to say, they are now part of my daily routine which takes me less than 20 minutes! Totally worth being able to prevent my knee pain.

Jonathan's Experience (Age 51)

before 7 exercises to do everyday for Ankle And Knee

I recently began to experience hip and back pain when I go hiking. I went to my friend Emily, a physical therapist for some advice. After hearing my situation she explained how sometimes the source of pain lies in unexpected places. In your case I believe your hip and back pain is coming from imbalances in your knee and ankle joints.

She pointed me toward the 7 exercises resource and told me to do these every day for a week. 

After 7 exercises to do everyday for Ankle And Knee

I was blown away that for 15 minutes a day and in under a week I was experiencing significant reduction in hip and back pain while hiking! I told Emily and she said keep doing those and then move onto the upper legs when you’re ready.

That was six weeks ago and I’ve never felt better. Thank you Emily and Fitstreams.club.


Ankle Mobility, Ankles, Knee Pain, Knees, Legs

About the author

Katrina Hawley

Veteran studio owner, senior Polestar Educator and adjunct staff at the in the Dance Division of the Hartt School at The University of Hartford. When not teaching clients, other teachers or dance students you will find Katrina playing with her cats Uncle Louis and Sadie Grace, hiking, cooking or listening to political podcasts while playing games on her phone.

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