Knee Re-ability Challenge: Day 2
Strengthen Your Feet and Ankles for Total Knee Support!
Welcome back to Day 2 of the American Arthritis Foundation’s Knee Re-ability Challenge! After powering through those tibialis muscles yesterday, we’re taking it up a notch today. How are those legs feeling? Great? Let’s keep that momentum going!
Focus Move: The FHL Calf Raise
Today’s exercise targets a crucial yet often overlooked muscle—the Flexor Hallucis Longus (FHL). It might have a funny name, but this muscle is a powerhouse in your lower body. Running along the back of your lower leg, the FHL helps stabilize your ankle and support your big toe, which means stronger, more balanced movements for your knees.
Why Strengthening Your FHL Matters
Your FHL doesn’t just stabilize your foot—it helps improve your balance and mobility, making it easier to stay active and move with confidence. Plus, strengthening this muscle can help reduce the risk of future foot and ankle pain, which is essential for keeping your knees supported and healthy.
Let’s Get Moving!
You don’t need much to complete today’s exercise—just a sturdy wall and your determination. Here’s how to perform the FHL Calf Raise:
Stand with your hands on the wall for support.
Lift your heels slightly off the ground so your weight shifts to your big toes.
Raise your body up onto your big toes, keeping your knees and hips straight.
Hold for one second at the top, then lower your heels back down.
We’ll do 25 reps together. If you want more of a challenge, stand further away from the wall—your calves and big toes will feel the difference! As you raise and lower, remember to breathe and stay focused on that stretch.
Amazing Job!
And just like that, Day 2 is done! You’ve done an incredible job working on your ankle strength and balance, which will help you move with more confidence and keep you active. If you felt challenged today, that’s a great sign of progress!
We’re excited to see you back tomorrow for Day 3 of the Knee Re-ability Challenge. Every step you take is building towards stronger knees and a healthier lower body. Keep up the fantastic work!
Knee Re-ability Challenge: Daily Feedback Form
Thank you for completing Day 2 of the challenge! We’d love to hear your thoughts to help us improve the program. Please take a moment to provide your feedback.