6 Foot Exercises for Improved Mobility and Strength

When we think of exercise, we often ignore exercises that target our feet. Unfortunately, many of us neglect our feet until we begin experiencing pain and discomfort. This can lead to a number of serious issues down the road. Keeping your feet strong and healthy improves mobility and flexibility while reducing the risk of injury and foot pain. Here are six simple foot exercises you can do to strengthen and maintain healthy feet:

1. Toe Curls

Toe curls, sometimes referred to as toe stretches, build up the muscles in your feet and toes, which helps improve strength and flexibility. Here’s how to safely do toe curls:

• Sit in a chair with your feet flat on the floor.
• Curl your toes and hold for 5-10 seconds.
• Extend your toes upwards and hold for 5-10 seconds. 
• Repeat this 5-10 times.

2. Toe Splays

Toe splays are an easy stretch that helps you improve control and strengthen your toe muscles. For this one, you can do both feet at the same time or one at a time, depending on which is more comfortable for you.

• Sit in a chair with your feet resting on the floor.
• Spread your toes as far as you can without straining your feet and hold for 5-10 seconds.
• Repeat this 5-10 times.

3. Toe Taps

This exercise is a bit more challenging than the first two toe exercises, but it’s helpful for coordination and flexibility in your feet. Here’s how to do this exercise:

• Sit in a chair with your feet flat on the floor.
• With the balls of your feet touching the floor, quickly raise your toes up and down, tapping the floor with each downward movement.
• Do this exercise for 30 seconds.

Alternatively, you can do this exercise slowly and more controlled by lifting each toe from the ground one at a time and putting them back down one at a time. Do this for 10 times per foot.

4. Foot and Calf Raises

This exercise works the muscles in your feet and calves. To do this safely, be careful not to place any strain on your ankles.

• Stand with your feet shoulder-width apart.
• Slowly rise onto the balls of your feet, lifting the ankles off the floor.
• Hold for one second, then release and slowly lower your foot back onto the floor.
• Repeat 10 times.

5. Foot Roll

Foot rolling is a good exercise for releasing tension and increasing circulation. This exercise is especially helpful for those with plantar fasciitis to help alleviate discomfort since it doubles as a massage. To do this exercise:

• Sit in a chair with your feet on the floor.
• Place a tennis ball, frozen water bottle or foam roller under your foot.
• Slowly roll along the length of your foot, focusing on especially tight areas.
• Do this for two minutes on each foot.

6. Achilles Stretch

The Achilles tendon is commonly ruptured or torn. This results in pain, stiffness, swelling and impaired movement. To prevent Achilles tendon injuries and improve ankle mobility, do this stretch:

• Stand resting your hands flat against the wall.
• With your knees and toes facing straight ahead, place one leg back (like you’re going to do a lunge).
• Straighten out your back leg and bend your front leg.
• Keep both your heels flat on the ground as you bend the front knee, leaning towards the wall.
• Hold for 15-30 seconds and repeat on the other leg.

For this exercise, it’s important to keep both heels flat on the floor and the knees and toes facing forward, avoiding turning the knees or toes out. Otherwise, you won’t feel the stretch in your Achilles tendon.

Now that you know a few simple foot exercises and stretches, you can incorporate them into your routine to strengthen your foot muscles, improve mobility and enhance day-to-day comfort. Being proactive is the key to long-term foot health and North Texas Foot & Ankle is here to support you every step of the way with education and preventative care. Call (214) 574-9255 or schedule an appointment online to get started on your journey to healthy feet!