Many people experience foot or ankle pain at one time or another. Keeping your feet strong can help alleviate these pains and improve overall health and flexibility. Exercising and stretching the feet and ankles regularly helps to ensure that the muscles are providing the best possible support. These exercises can also increase the range of motion in the feet, allowing a person to stay active for as long as possible. Most foot exercises are simple and don’t require complicated equipment. People can do them at home or at the gym as part of a regular exercise routine.
The following exercises can improve the flexibility and mobility of the feet.
1. Raise, point and curl your toes
This exercise has three stages and helps strengthen all parts of the feet and toes.
To do this exercise:
Sit up straight in a chair with your feet flat on the floor.
Keeping your toes on the ground, raise your heels. Stop when only the balls of the feet remain on the floor.
Hold this position for 5 seconds before lowering your heels.
For the second step, raise your heels and point your toes so that only the tips of the big and second toe are touching the ground.
Hold this position for 5 seconds before lowering the heels.
For the third step, raise your heels and curl your toes inward so that only the tips of the toes touch the ground. Hold this position for 5 seconds.
Build flexibility and mobility by repeating each step 10 times.
2. Big toe stretch
It is important to maintain a wide range of motion in the big toe. The following exercise also has three steps and is designed to stretch and relieve toe pain from wearing tight shoes.
To do this exercise:
Sit up straight in a chair with your feet flat on the floor.
Place the left foot on the right thigh.
With your fingers, gently stretch the big toe up, down, and sideways.
Hold the big toe in each position for 5 seconds.
Repeat this exercise 10 times before switching to the other foot.
Foot muscle exercises
The following exercises can help improve foot strength.
3. Toe spread
The toe splay exercise can improve toe muscle control. You can do this on both feet at once or on alternate feet, whichever feels more comfortable.
To do this exercise:
Sit in a straight-backed chair with your feet resting lightly on the floor.
Spread your toes as far apart as possible without straining. Hold this position for 5 seconds.
Repeat this movement 10 times.
Once a person has built up strength, they can try wrapping a rubber band around their toes. This provides resistance and makes the exercise more difficult.
4. Toe curl
Doing toe curls develops flexor muscles in the toes and feet, improving overall strength.
To do this exercise:
Sit up straight in a chair with your feet flat on the floor.
Lay a small towel on the floor in front of your body, with the small side facing your feet.
Place the toes of one foot on the short side of the towel. Try to grab the towel between your toes and pull it towards you. Repeat this exercise five times before switching to the other foot.
To make this exercise more difficult, try pressing down on the opposite end of the towel with an object.
5. Collecting marbles
Picking up marbles can increase muscle strength in the bottoms of the feet and toes.
To do this exercise:
Sit up straight in a chair with your feet flat on the floor.
Place an empty bowl and a bowl of 20 marbles on the floor in front of the feet.
Using only the toes of one foot, pick up each marble and place it in the empty bowl.
Repeat this exercise using the other foot.
6. Walk on the sand
Walking barefoot on sand is a great way to stretch and strengthen your feet and calves. It is a good exercise in general because the soft texture of the sand makes walking more physically demanding.
To do this exercise:
Head to a beach, volleyball court, or any other place with sand.
Take off your shoes and socks.
Walk as far as possible. Try to increase the distance slowly over time to avoid overworking your feet and calf muscles.
pain exercises
The following exercises may be helpful in relieving pain.
7. Toe extension
Toe extension is helpful in preventing or treating plantar fasciitis, which is a condition that causes heel pain when walking and difficulty lifting the toes.
To do this exercise:
Sit up straight in a chair with your feet flat on the floor.
Place the left foot on the right thigh.
Pull the toes towards the ankle. You should feel a stretch along the bottom of the foot and the heel cord.
Hold this position for 10 seconds. Massaging the arch of the foot during the stretch helps relieve tension and pain.
Repeat this exercise 10 times on each foot.
8. Rolling a golf ball underfoot
Rolling a golf ball under your foot can help relieve arch discomfort and lessen the pain associated with plantar fasciitis.
To do this exercise:
Sit up straight in a chair with your feet flat on the floor.
Place a golf ball – or another small, hard ball – on the ground next to your feet.
Put one foot on the ball and move it pressing down as hard as you want. The ball should massage the lower part of the foot.
Continue for 2 minutes, then repeat with the other foot.
A bottle of frozen water can be a soothing alternative.
9. Achilles heel stretch
The Achilles tendon is a cord that connects the heel to the calf muscles. It can deform easily, but keeping it strong can help relieve foot, ankle or leg pain.
To do this exercise:
Stand facing a wall and raise your arms so that your palms are flat against the wall.
Step back with one foot, keeping the knee straight. Next, bend the knee of the opposite leg.
Keep both heels flat on the floor.
Push the hips forward until you feel a stretching sensation in the Achilles tendon and calf muscles.
Hold this position for 30 seconds before switching sides. Repeat three times on each side.
For a slightly different stretch, bend the back knee and push the hips forward.
Health and safety tips for feet
To help keep feet strong and healthy:
Perform a thorough warm-up before exercising.
Wear supportive shoes for your daily activities and sports.
Replace worn shoes as often as possible.
Slowly build strength and flexibility to condition feet and ankles.
Avoid uneven surfaces, especially when running. Try not to run uphill too often.
Listen to your body. Don’t overdo the activities.
Prevent any recurrence of the injury by resting and seeking appropriate treatment.
Summary
It is good to keep feet and ankles healthy. Performing the exercises above can help relieve existing pain, prevent discomfort, and reduce the risk of injury.
People with a diagnosed foot condition, such as plantar fasciitis or a pulled Achilles tendon, may want to try exercises to help. Always consult a health professional, if possible, before starting a new exercise and stretching program.
