Author Box
Articles Categories
All Categories
Articles Resources

Easy Seated Foot Fitness Exercise To Keep Your Feet and Heels Healthy

June 20, 2012 | Comments: 0 | Views: 178

How the feet, ankles, and heels are positioned for proper body alignment is very important for foot fitness. Our posture and gait for walking and running is affected by how well the muscles of the feet and lower legs are working. Stiff ankles, or weak feet and ankles, can increase the risk of injury, and can contribute to foot pain, knee pain, and even back pain.

Here are some foot fitness tips for a simple Seated Heel Lift exercise to help improve the strength, flexibility, and functional alignment of your feet. When we walk and run, a lot can be happening at our heels that affects how well we move and our ability stay injury-free. Use this easy foot fitness exercise to pay attention to what your heels are doing when move your feet.

Foot Fitness Exercise: Seated Lift & Lower (Heel Raise Exercise)

Starting Position:

  • Start sitting in a chair.
  • Place a mirror in front of you so you can see your feet AND sit tall to maintain good posture.
  • Take your shoes and socks off, so you can see your bare feet.
  • Start with your knees and feet hip-width apart, toes pointed straight ahead.
  • In this position, can you see your heels? Ideally they should be hidden behind the rest of your foot (without your knees or ankles rolling in our out.)
  • Do you notice the weight more on the outside or inside of your heels?
  • To make an adjustment to "hide your heels" did your knees drift in or out?
  • Keep everything lined up - heels, knees, hips, and shoulders.

If when you're in the starting position you can see your heels, ideally, the heels will be what makes the adjustment. Your knees don't drift in our out, and your toes should remain facing straight ahead. Getting started it might be really difficult or darn near impossible to get your heels to "hide" behind the rest of your foot! As you begin, observe and focus on what you notice, and what your feet, heels and legs want to do versus optimal alignment.

Executing The Seated Heel Lift & Lower Exercise

Maintain good tall posture in your starting position and let's do the Seated Heel Lift & Lower Exercise:

  • Inhale and lift the heels to rise up on the tippy-toes.
  • Exhale to lower the heels back to the floor.
  • Repeat 8-15 times.

Observe Your Feet During Your Seated Heel Lift and Lower Exercise, and Answer the Following 5 Questions:

  1. In the lifted tippy-toe position, are your heels still hidden?
  2. Do your ankles line up directly over the toes, or do the ankles wobble in and/or out?
  3. As you lower the heels, did they stay hidden behind the rest of the foot?
  4. Did the knees stay in the parallel position in line with the hips and shoulders? Or as you were attempting to hide the heels, did your knees try to make the adjustment?
  5. Are you able to maintain good, tall posture while moving your feet & ankles?

If you answered NO to any of these 5 questions, some heel stretching activities will be beneficial to help keep your feet and ankles in better alignment.

Ideally, you should be able to rise up on your toes and lower your heels while maintaining proper alignment with your heels hidden throughout the exercise. This proper ankle alignment should also be happening when you walk and run. But if it's a challenge to sit in a chair and maintain great foot and ankle alignment while rising up on your toes and lowering your heels, then how much more of a challenge is it going to be to keep your feet tracking well with every step when you walk and run?

The Importance of Starting Seated vs. Standing To Make Improvements for Better Foot Fitness and Ankle Alignment

  • It is difficult to make foot and ankle adjustments when we have our full body weight standing on our feet. Non-weight bearing (seated) makes it easier to train new habits.
  • In a standing position we're fighting gravity. Seated we're still working against gravity, just not having to move our entire body weight, so it's easier.
  • Our muscles are used to working in a certain way and will defer to their old habits quickly to "get the job done." It's easier to develop new habits with new exercises and new positions.
  • We can't SEE what we're doing (standing or seated). If you look down at your feet to watch your exercises it completely changes your posture position. (This is why using a mirror is helpful to maintain good upright posture AND still be able to watch your feet & ankles.)
  • Balance is an issue. New habits require new muscle use - If you have to focus on not falling over, it will distract you from finding and engaging new muscles to learn new muscle habits for better heel and ankle alignment when you use your feet.

Benefits of the Seated Heel Lift Foot-Fitness Exercise:

Practice this Seated Heel Lift & Lower Exercise to improve your strength, and body alignment to help keep your heels "hidden" while you rise up on your tippy-toes and lower your heels. Developing better tracking habits for your feet and ankles will help strengthen your arches and ankles to move easier, reduce your risk of injury, and keep your feet in proper alignment to walk and run well!

Improving your foot fitness is easy with the right exercises and a little conscious attention to detail to ensure you're practicing each repetition with good body alignment for great results! Keep your feet and heels healthy with this easy Seated Heel Lift Exercise.

Click here to see a video demonstration of the Seated Heel Lift exercise:

For additional foot fitness exercise resources from Aliesa George checkout the book Fantastic Feet, The Super-Ankle Foot-Fit Board, and the RunfitTM Kit at -

Aliesa George is a Pilates, Foot Fitness, and Functional Movement expert. Founder of Centerworks, author of Fantastic Feet! and creator other wellness resources and workshops, she is committed to helping students & health professionals develop their belief in whole-body health, unlimited potential, and positive change.

Source: EzineArticles
Was this Helpful ?

Rate this Article

Article Tags:

Foot Fitness


Foot Care


Foot Exercise


Heel Exercise


Ankle Exercise


Healthy Feet

Your body needs glucose in order to get energy for cell and tissue function. Without energy, the cells do not function properly and the immune system is compromised. When your blood glucose levels

By: Clifford H Woods l Health & Fitness > Diabetes l July 09, 2013 lViews: 2617

Heavy Metals - Free radicals (tissue damaging molecules that cause aging and bodily deterioration) are the result of the ever-present toxins within our environment. Heavy metals are contained in

By: Clifford H Woods l Health & Fitness > Supplements l July 09, 2013 lViews: 607

Braun shavers and trimmers are very standard brand and their new curser beard and head trimmer is big for trimming beards. This trimmer was specifically made to be able to trim down your beard and

By: Lovey Blackburn l Health & Fitness > Beauty l December 20, 2012 lViews: 460

On this website you will find latest makeup reviews and swatches from real people. You will know how makeup products look in real life, and you can also participate! Post your photos, tips and

By: l Health & Fitness > Beauty l December 09, 2012 lViews: 321

You can either seek referrals from friends and associates or search for consultants on the internet. The latter, in our opinion, would be a viable option for those pressed for time.You can either

By: Simon Liva l Health & Fitness > Diseases l December 07, 2012 lViews: 269

Healthy living is essential in today's world, to ensure one's well being. Learn how to relax and improve your mood now! Be it exercising, or indulging in one's passions and hobbies, be sure to set

By: Clarinda l Health & Fitness > Mind Body Spirit l December 02, 2012 lViews: 262

Having good information about nail fungus treatment can come in handy if either you or someone you know eventually have some type of problem with on this. It is a relatively common issue, and though

By: Marie Fratzenl Health & Fitness > Foot Healthl July 09, 2012 lViews: 177

You never know when you are going to have to battle against toenail fungus, either for your self, your family, or someone that you know, so knowing a few good toenail fungus treatment methods can be

By: Marie Fratzenl Health & Fitness > Foot Healthl July 09, 2012 lViews: 164

There are a lot of foot help tips and exercises that you can do. On the other hand, there are few tips on wearing shoes and how to choose them correctly. To help you with that below are some tips in

By: Rienzi Mosquedal Health & Fitness > Foot Healthl July 08, 2012 lViews: 203

Diabetic foot ulcers are known to be the most common foot injury a person can get and can lead to amputation. There are certain risk factors with diabetic foot ulcers such as: structural foot

By: William J Clarkl Health & Fitness > Foot Healthl June 28, 2012 lViews: 203

It is difficult when part of the foot hurts because when the foot isn't properly functioning, getting around gets difficult, sometimes almost impossible. Upright, the foot bears all the weight of a

By: Jonathan Berns, D.C.l Health & Fitness > Foot Healthl June 27, 2012 lViews: 178

One of the most complex parts of the human body is the human foot. It has a total of twenty-eight bones that is connected by different joints, tendons, ligaments and nerves. The feet carry a person's

By: Jonathan Berns, D.C.l Health & Fitness > Foot Healthl June 27, 2012 lViews: 188

With private training or group equipment classes using the Pilates equipment, there are many helpful Pilates exercises you can practice to can help the right muscles get stronger and enhance your

By: Aliesa R. Georgel Health & Fitness > Pilatesl June 07, 2012 lViews: 205

Are You Really Using All of Your Core Muscles During Your Workouts? Well, it's time to discover the true "CORE" of Functional Fitness! Identifying your Core Muscles" is a very essential task to

By: Aliesa R. Georgel Health & Fitness > Pilatesl May 22, 2012 lViews: 167

Improving the flexibility on the whole spine can improve body alignment; this is most beneficial to every Pilates exercise that requires a C-Curve. Once you feel things moving more, take this body

By: Aliesa R. Georgel Health & Fitness > Pilatesl May 15, 2012 lViews: 197

Do you know how to "Diamond Down?" Discover how to develop strong, healthy shoulders, while reducing neck stress and tension with a simple Pilates exercise cue to help engage and strengthen the lower

By: Aliesa R. Georgel Health & Fitness > Pilatesl May 10, 2012 lViews: 205

One of the primary challenges with the Pilates Matwork Side Leg Series workout can be trying to keep one's body still. The many different Pilates Mat exercises which lead up to this point (with your

By: Aliesa R. Georgel Health & Fitness > Pilatesl April 22, 2012 lViews: 174

Functional Movement is the capacity to move one's body with proper muscle along with joint function for effortless, pain-free movement. Mastering how one can become bio-mechanically efficient with

By: Aliesa R. Georgel Health & Fitness > Pilatesl April 17, 2012 lViews: 180

Discuss this Article

comments powered by Disqus