10 Best Exercises for Your Feet

Regular exercise for your feet is crucial to your overall and foot health. Keeping your feet strong and healthy can alleviate foot pain, improve flexibility and mobility, and reduce the risk of injury.

Let’s look at some simple foot exercises you can do at home. As with any exercise or lifestyle change, talk to your doctor before beginning any new routine.

1. Toe Raise, Point, and Curl

This will strengthen all parts of your feet and toes.

1. Sit on a chair, keeping your feet flat and back straight.
2. Raise your heels until only the balls of your feet and toes are touching the floor. Hold this position for 5 seconds.
3. Point your toes down, with the tips of your big and second toes touching the floor. Hold this position for 5 seconds.
4. Raising your heels off the ground, curl your toes inwards, so only the tips of your toes are touching the floor. Hold this position for 5 seconds.
5. Repeat each position 10 times.

2. Toe Splay

This stretch improves your control over your toe muscles. You can do it with both feet at once or alternate your feet depending on which is more comfortable for you.

1. Sit up straight on a chair with your feet resting on the floor.
2. Spread your toes as much as you comfortably can. Hold this position for 5 seconds.
3. Repeat 10 times.

3. Toe Curls

This exercise builds up the flexor muscles of the feet and toes, improving your foot strength.

1. Sit on a chair. Keep your back straight and feet flat.
2. Lay a small towel on the floor with the short end facing your feet.
3. Place your toes on one foot on the end of the towel. Take the towel between your curled toes and pull it in your direction.
4. Repeat 5 times with each foot.

4. Marble Pickup

This strengthens the muscles on the bottom of your feet and toes.

1. Sit on a chair with your back straight and feet flat.
2. Place 20 marbles and a bowl on the floor.
3. Using the toes on one foot, pick up one marble at a time and place it down gently.
4. Repeat with the other foot.

5. Big Toe Stretch

This increases mobility in your big toe and relieves pain from wearing tight shoes all day.

1. Sit up straight on a chair. Keep your feet flat on the floor.
2. Bring up your left foot and rest it on your right thigh.
3. Use your fingers to stretch your big toe down, up, and to the side. Hold the stretch in every direction for 5 seconds.
4. Repeat 10 times before switching to the other foot and repeating.

6. Toe Extension

This is particularly useful in preventing or treating plantar fasciitis, a condition that causes heel pain when walking.

1. Sit up straight on a chair with your feet flat on the floor.
2. Bring up your left foot and rest it on your right thigh.
3. Pull your toes up to your ankle. Make sure you feel the bottom of your foot stretching.
4. Hold the stretch for 10 seconds while massaging the arch of your foot.
5. Repeat 10 times before switching to the other foot and repeating.

7. Foot Roll

This also helps relieve plantar fasciitis pain. It also serves as a good massage for the bottom of your feet. You can use a frozen water bottle, a golf ball, or a lacrosse ball.

1. Sit up straight on a chair with feet flat on the floor.
2. Place your bottle or ball on the floor next to your feet.
3. Put one foot on the bottle or ball and roll it around slowly, massaging the bottom of your foot.
4. Continue for 2 minutes, then switch to the other foot.

8. Ankle Alphabet

This helps strengthen the four major muscles in your lower leg.

1. Sit up straight on a chair with feet flat on the floor.
2. Extend your left leg in front of you with toes pointed toward the ceiling.
3. Using your big toe, draw the letters of the alphabet.
4. Repeat twice, then switch to your other leg.

9. Achilles Stretch

The Achilles tendon is responsible for connecting your heel to the calf muscles. It’s easily strained, so keeping it strong helps with foot, ankle, and leg pain.

1. Stand facing a wall with your palms resting flat against it.
2. Place one foot behind you with your knees straight. Bend the knee of the opposite leg.
3. Keep both heels flat on the floor.
4. Push your hips forward until you feel a stretch in your Achilles tendon and calf.
5. Hold for 30 seconds, then switch to the other leg.

10. Heel Raises

This strengthens your knee and calf muscles.

1. Stand with your feet 10 cm apart.
2. Slowly raise your heels off the floor, keeping your knees straight.
3. Hold for 6 seconds, then slowly lower your heels to the floor.
4. Repeat 8-12 times.

Podiatric Care In South Texas

There’s a lot of pressure on your feet — literally — since they bear the weight of your body every single day. Doing exercises and stretches such as these can help ease pain and reduce injuries. While you can safely do these at home, it’s always best to consult with your podiatrist before starting a new exercise routine for your feet.

If you’re looking for quality podiatric care, The Podiatry Group of South Texas is what you need. Our team of skilled professionals are experts in giving comprehensive care for different foot problems. You can rest assured that they will keep your feet happy and healthy.

If you would like to schedule an appointment, contact us at (210) 227-8700 or fill out our online appointment request form. We look forward to serving you!