Knee Pain When Walking? 7 Foot & Ankle Exercises for Knee Strength | 50+

Does your knee hurt when you walk, climb stairs or spend longer periods on your feet? When working on knee pain, it can be easy to focus only on the knee. But your feet and ankles also play an important role in how you walk, balance and manage load through your legs. In this short 4-minute physiotherapy exercise video, I’ll show you 7 simple foot and ankle exercises that can be used as part of a wider knee strengthening and rehabilitation programme, particularly for adults 50+ who want to stay active and confident with walking. In this video, we work on: • Foot arch control and strength • Lifting the foot and toes • Ankle dorsiflexion • Foot pronation and supination control • Toe strength and movement • Ankle mobility with foot circles • Resisted ankle strengthening These exercises may be useful as part of a rehabilitation programme for people experiencing knee pain, reduced ankle mobility, foot or ankle weakness, or difficulty feeling confident when walking. Your knee doesn't work in isolation. Good knee rehabilitation may also involve improving strength and movement at the hips, ankles and feet, as well as gradually building your tolerance for activities such as walking and stairs. However, there isn't one exercise programme that is right for every person with knee pain. The cause of your symptoms, your strength, mobility, medical history and individual goals all matter. IMPORTANT DISCLAIMER This video is provided for general education and exercise information only. It is not a diagnosis, individual treatment plan or substitute for an assessment by an appropriately qualified healthcare professional. Not every exercise is suitable for every person. If you have significant or worsening pain, swelling, a recent injury, unexplained weakness or numbness, difficulty lifting your foot when walking, or any other symptoms that concern you, please seek appropriate medical or physiotherapy advice before relying on these exercises. Stop an exercise if it causes significant pain, worsening symptoms or makes you feel unsafe. At AK Evolve Physiotherapy & Pilates in Arbroath, Angus, I help adults 50+ improve strength, movement and confidence so they can stay active and independent. If knee pain is stopping you from walking, managing stairs, gardening or doing the things you enjoy, an individual physiotherapy assessment can help identify what may be contributing to your problem and what you can work on. What activity does your knee currently make most difficult — walking, stairs, getting up from a chair or something else? Let me know in the comments.