The purpose of the ankle and plantar flex exercise is to strengthen the calf muscle and also the sole of the foot. It is important that these muscles are strong for stability when walking.

For this you, will need an elastic stretch band which has comfortable resistance.

How to do the ankle flex exercise:

1. With your legs straight in front of you, sit on the floor.
2. Anchor the stretch band to a table or chair in front of you, and then wrap it around your foot so that the cord stretches when you pull your foot towards your body. 
3. Pull your toes toward you and slowly return to the start position.
4. Do this 10 times for each foot.

How to do the plantar flex exercise:

1. With your legs straight in front of you, sit on the floor.
2. Hold both ends of the stretch band and wrap it around your foot, just below the toes.
3. Gently stretch your toes forward, and then return to the start position.
4. Do this 10 times for each foot.

This can be carried out 3 times a week.

Benefits to the feet

These exercises help prevent injury to the feet. They also strengthen all of the muscles in the feet and calf areas, thus, helping to maintain mobility. They can also help aid in recovery after a calf or foot injury.