By using this site, you agree to the Privacy Policy and Terms of Use.
Accept
Health Works CollectiveHealth Works CollectiveHealth Works Collective
  • Health
    • Mental Health
    Health
    Healthcare organizations are operating on slimmer profit margins than ever. One report in August showed that they are even lower than the beginning of the…
    Show More
    Top News
    improving patient experience
    6 Ways to Improve Patient Satisfaction Within Hospitals
    December 1, 2021
    degree for healthcare job
    What Are The Health Benefits Of Having A Degree?
    March 9, 2022
    custom software development is changing healthcare
    Digital Customer Journey Mapping and its Importance for Healthcare
    July 21, 2022
    Latest News
    Grounded Healing: A Natural Ally for Sustainable Healthcare Systems
    May 16, 2025
    Learn how to Renew your Medical Card in West Virginia
    May 16, 2025
    Choosing the Right Supplement Manufacturer for Your Brand
    May 1, 2025
    Engineering Temporary Hospitals for Extreme Weather
    April 24, 2025
  • Policy and Law
    • Global Healthcare
    • Medical Ethics
    Policy and Law
    Get the latest updates about Insurance policies and Laws in the Healthcare industry for different geographical locations.
    Show More
    Top News
    Can Thinking Younger Make You Live Longer?
    April 20, 2011
    Image
    Obesity’s Outlook Unchanged
    June 13, 2011
    When It’s An Emergency Elderly Not Treated As Well in Hospitals
    July 16, 2011
    Latest News
    Building Smarter Care Teams: Aligning Roles, Structure, and Clinical Expertise
    May 18, 2025
    The Critical Role of Healthcare in Personal Injury Recovery: A Comprehensive Guide for Victims
    May 14, 2025
    The Backbone of Successful Trials: Clinical Data Management
    April 28, 2025
    Advancing Your Healthcare Career through Education and Specialization
    April 16, 2025
  • Medical Innovations
  • News
  • Wellness
  • Tech
Search
© 2023 HealthWorks Collective. All Rights Reserved.
Reading: Your Guide to Foot Gains: The 7 Best Foot Exercises for Stronger and More Flexible Feet
Share
Notification Show More
Font ResizerAa
Health Works CollectiveHealth Works Collective
Font ResizerAa
Search
Follow US
  • About
  • Contact
  • Privacy
© 2023 HealthWorks Collective. All Rights Reserved.
Health Works Collective > Specialties > Orthopaedics > Your Guide to Foot Gains: The 7 Best Foot Exercises for Stronger and More Flexible Feet
OrthopaedicsSpecialties

Your Guide to Foot Gains: The 7 Best Foot Exercises for Stronger and More Flexible Feet

James Wilson
Last updated: April 17, 2022 11:25 pm
James Wilson
Share
8 Min Read
best foot exercises
Shutterstock Licensed Photo - 1290263329 - siam.pukkato
SHARE

Foot pain is a common complaint among Americans these days. In fact, a whopping 83 percent of adults say they suffer from chronic foot pain. If you deal with foot pain on a regular basis, part of the problem might be a lack of foot strength. Your feet are full of tons of tiny muscles, and if you don’t exercise those muscles, you’re more likely to end up with imbalances and other issues that contribute to your pain and discomfort. Read on to learn more about why foot strength is so important. You’ll also learn some effective foot exercises to improve your foot strength and reduce your pain.

Contents
Why Foot Strength MattersCauses of Foot PainTop 7 Foot Exercises1. Toe Raises and Curls2. Toe Spreads3. Toe Extensions4. Towel Grabs5. Marble Pick-ups6. Theraband Flexion and Extension7. Tennis Ball SqueezesBonus Foot Pain Relief TipsStart Strengthening Your Feet Today

Why Foot Strength Matters

There are lots of reasons to make foot strength a priority. Remember that the feet, as well as the toes and ankles, are just like any other part of the body. They need to be stretched and strengthened to help you perform your best (whether you’re an athlete, an average gym-goer, or just someone who wants to feel better doing everyday activities). Some even argue that the feet need more attention than other parts of the body because most people wear shoes on a regular basis that contribute to dysfunction, from high heels to highly cushioned walking shoes that minimize our contact with the ground below us. If your feet are weak or dysfunctional, all of your movements will be thrown off. The way you walk will change, the way you climb stairs will change, the way you bend down to pick something up off the ground will change — you get it. These changes, even when they’re subtle, can contribute to other poor movement patterns and cause pain in other areas of the body, including the lower back and hamstrings.

Causes of Foot Pain

In addition to dysfunction caused by our shoes, there are also some specific conditions that can contribute to foot pain and weakness in the muscles of the feet. The following are some of the most well-known causes of foot pain:

  • Achilles Tendinitis
  • Bunions
  • Bursitis
  • Corns
  • Calluses
  • Hammertoes
  • Plantar Fasciitis
  • Stress fractures
  • Tarsal tunnel syndrome

Arthritis in the joints of the feet, toes, or ankles can also contribute to pain and muscle weakness.

More Read

dental prosthetics
Gustavo Cordon: A Master in Dental Prosthetics
How Can Parents Prevent Obesity In Children
6 Supplements That Can Help Improve Your Health
Effective Ways to Rejuvenate Tired Skin
Alternative Insomnia Treatment: CBD Oil For Insomnia Symptoms

Top 7 Foot Exercises

There are plenty of reasons why you might experience foot pain. Regardless of the cause of your pain, though, these foot exercises can help to minimize your symptoms and improve your quality of life:

1. Toe Raises and Curls

To do this exercise, start by sitting with your feet flat on the ground. Raise the toes off the floor while making sure the feet maintain contact. Reverse the movement and curl the toes in toward you. Don’t let your feet or heels come up off the ground.

2. Toe Spreads

Keep your feet flat on the ground and slowly spread your toes out to the sides as far as you can. Bring them back in and repeat. To make this exercise more challenging, wrap an elastic band around your toes for extra resistance.

3. Toe Extensions

Raise one of your legs and cross it so your foot is resting on the opposite thigh. Use your hands to pull the toes of the lifted foot back. You should feel a stretch in the toes, as well as the ball and arch of the foot.

4. Towel Grabs

Place a small towel or washcloth on the ground. Use your toes to pull the towel toward you and pick it up, then set it back down and repeat on the other side.

5. Marble Pick-ups

This is similar to the towel grab but is a bit more advanced. Place a marble or small ball on the ground, then use your toes to pick it up. Repeat with the other foot. When this is easy, you can move on and start practicing with smaller objects.

6. Theraband Flexion and Extension

You can buy Therabands online or at sporting goods stores. Wrap the band around the ball of your foot and grasp one end of the band in each hand. Pull back on the band to create tensions and flex and point your foot. Be sure to repeat on the other side.

7. Tennis Ball Squeezes

You’ll need to stand up for this exercise. Stand with your feet close together and place a tennis ball in between your ankles. Hold the ball in place as you slowly rise up on your toes and lower yourself back down. Don’t the ball fall. If you need help maintaining your balance, hold on to a wall or a chair for support.

Bonus Foot Pain Relief Tips

In addition to performing the exercises listed above, there are some other steps you can take to relieve pain in your feet. The following are some of the most effective strategies to try:

  • Invest in supportive shoes
  • Wear custom insoles to support your arches
  • Give your feet plenty of rest
  • Alternate between ice and heat
  • Use over-the-counter pain relievers

There’s a lot you can do on your own to manage and reduce your foot pain. It’s important to also see a doctor, though, and get a formal diagnosis. This will help you get more targeted care. For example, after visiting the doctor and finding out you have plantar fasciitis, you can help yourself with these five exercises. The more targeted your care is, the sooner you’ll start to see results.

Start Strengthening Your Feet Today

As you can see, good foot strength is essential if you want to feel your best walking around day in and day out. These stretching and strengthening foot exercises and tips can help you to address muscle imbalances in your feet and minimize the pain and discomfort you feel. You’ll be amazed at the improvements you see after a few weeks of consistent training. Do you want to learn some other strengthening exercises? Do you have other muscle imbalances that might be contributing to pain or other issues? If so, be sure to check out the Orthopedics section of our site today for more advice.

TAGGED:foot exercises
Share This Article
Facebook Copy Link Print
Share
By James Wilson
James is a freelance writer and blogger. He loves to write on wellness, tech and E-Health.

Stay Connected

1.5kFollowersLike
4.5kFollowersFollow
2.8kFollowersPin
136kSubscribersSubscribe

Latest News

Clinical Expertise
Building Smarter Care Teams: Aligning Roles, Structure, and Clinical Expertise
Health care
May 18, 2025
Grounded Healing: A Natural Ally for Sustainable Healthcare Systems
Grounded Healing: A Natural Ally for Sustainable Healthcare Systems
Health
May 15, 2025
Learn how to Renew your Medical Card in West Virginia
Learn how to Renew your Medical Card in West Virginia
Health
May 15, 2025
Dr. Klaus Rentrop Shares Acute Myocardial Infarction heart treatment
Dr. Klaus Rentrop Shares Acute Myocardial Infarction
Cardiology
May 13, 2025

You Might also Like

Managing The Nursing Shortage: 3 Short Term Solutions

March 15, 2016
Image
Specialties

Insomnia: Fears and Treatment – Part II

March 19, 2013
Dermal Fillers guide
SkinSpecialties

What To Expect When Getting Your First Dermal Fillers

January 17, 2023
Understanding Charcot-Marie-Tooth Disease: 5 Signs You Shouldn’t Ignore
Dental health

Understanding Charcot-Marie-Tooth Disease: 5 Signs You Shouldn’t Ignore

March 7, 2024
Subscribe
Subscribe to our newsletter to get our newest articles instantly!
Follow US
© 2008-2025 HealthWorks Collective. All Rights Reserved.
  • About
  • Contact
  • Privacy
Welcome Back!

Sign in to your account

Username or Email Address
Password

Lost your password?