Over time, joint cartilage becomes thinner, leading to stiffness and soreness with movement.

After 40, natural joint lubrication decreases, creating friction and stiffness.

Restricted ankle movement forces the surrounding joints and tissues to overwork.

Fluid buildup around the joint increases pressure and discomfort.

Sit or stand and slowly rotate your ankle in a full circle 10 times each direction.

Place hands on a wall and step one leg back, keeping the heel down and knee straight as you lean forward.

Gently pull your toes upward toward your shin until you feel a stretch in the arch.

Walk slowly by landing on your heel first and rolling through to your toes with each step to retrain proper foot mechanics.

Lift your heels off the floor to stand on your toes, then slowly lower back down.

Stand on one foot and hold your balance for 20–30 seconds, using a wall for support if needed.

Anchor a resistance band around your foot and slowly pull your ankle through controlled movements—up, down, in, or out—while keeping your leg steady to strengthen the surrounding stabilizer muscles.

Controlled movements that activate and strengthen the deep muscles of the arch to improve foot stability, balance, and overall lower-body alignment.