Stronger Feet Are within Reach with These 8 Exercises

08 January, 2019
Although it might seem unnecessary or even unimportant, having strong feet is essential for avoiding problems like night pain, spasms, and cramps

They support all the weight of your body and allow you to walk from here to there. Stronger feet can carry you places.

Nevertheless, you might not give your feet the routine care that they deserve.

For instance, your current footwear could be making them weak, stiff, or even deformed. Pain becomes an everyday norm and you might not know what to do.

That’s why it’s a good idea to start an exercise routine for stronger feet. You can even do it at home!

Healthier, stronger feet

woman massages her ankle
Although they perform some very important functions, our feet are some of the most forgotten body parts. Aside from trimming and painting your nails, removing calluses from time to time, or washing them when you bathe, the care routine typically ends there.

If you consider you choice of footwear and socks, the weight that they have to support every day, and a lack of proper exercise, it’s easy to understand why your feet might hurt so much – especially at night.

It’s important to do daily exercises for stronger feet so that you can avoid painful foot problems.

Visit this article: How to remove calluses naturally

Exercises for stronger feet

You can do these exercises for stronger feet at home when you’re done with work, after dinner while you watch TV, or during lunchtime. And, you can even do them while you’re sitting at your desk at work.

1. Toe extensions

First, this is a simple movement that will “wake up” your feet. You should do it before the others as a warm-up.

  • Sit in a comfortable position and take off any shoes and socks.
  • Lift and extend your toes as much as possible, and hold that pose for 15 seconds. Relax and start again. Perform three repetitions.

2. Toe raises

woman stretches her feet next to high heels
This exercise serves to strengthen your toes, the muscles of your feet, and your arches.

  • Lift your heel slightly, press the ground with your toes (it’s best to do this on a rug or a towel), and hold that pose for a few seconds.
  • Rest and repeat this 10 times.

3. Picking up a pencil

This exercise will surprise you, because it’s not so easy in the beginning.

  • Sit in a chair with your back straight.
  • Place a pen or a pencil on the floor and pick it up with your toes.
  • Place it back on the ground, wait a few seconds, and repeat.
  • Perform 20 repetitions.
  • Little by little you’ll be able to use increasingly thick pens or different shapes.

4. Push toward the ground

woman uses an exercise band to stretch her feet
You can use a towel or an elastic band for this exercise.

  • Hold the ends of the towel in each hand.
  • Rest one foot in the middle of the towel (on your toes).
  • Pull with your arms and press down with your foot.
  • Hold this pose for 10 seconds, rest, and start again. Perform 10 repetitions.

5. Pick up a towel

This is another good exercise for strengthening the toes.

  • Place a towel on the floor.
  • Using your toes, pick up one end and pull it back (so the towel folds).
  • Then stretch it back out like it was in the beginning. Perform this exercise five times.

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6. Spreading your toes

doctor examines foot and toes for stronger feet
This technique will allow you to stretch and strengthen your toes. It’s very easy.

  • When you get out of the shower and your feet are dry, place your fingers between your toes, interlacing them.
  • Press lightly and then rest. Do this five times.
  • Additionally, you can use the toe separators that are used in nail salons.

7. Stretch with a ball

You can use a tennis ball. However, the important thing is that the ball gives a little.

  • Stand up and place the ball under your foot.
  • Make circular movements, forwards and backwards.
  • Then, pass the ball to the other foot.

In addition to stretching your foot this will improve your balance.

8. Ankle stretches

woman massaging the sole of a foot for stronger feet
Once you have worked the toes and the bottom of your foot, it’s time to move to your calves and ankles.

  • You can turn your foot clockwise for a few seconds, then turn to the other side.
  • You can also use your toes to twist your foot from side to side.
  • Move your feet up and down…there are many ways to complete this routine.

Foot exercises at the gym

If you’re training at the gym, in addition to strengthening your biceps and triceps, try adding your feet to the routine.

There are several exercises where movements or techniques also work your toes and feet.

1. Backward stride with jumps

From the landing to the momentum, you’ll strengthen the lateral muscles of your ankles and add stability.

  • Push your right leg forward and move the left leg diagonally (don’t drag your foot).
  • Keep your back and hips straight.
  • Lift your left foot and take a jump forward while bringing your right leg back.

Do you want to know more? See: Knee pain: 4 things to avoid

2. Squats with jump

You already know about the infamous squat, but in this case the exercise can be used to work the soles of your feet (and increase your heart rate).

  • Stand with your back straight and your hands on your hips.
  • Jump to bring your legs apart and bend the knees slightly.
  • Lower your glutes toward the floor.
  • Jump to bring your legs back together and return to the starting position.

3. Directional jumps on one leg

You’ll begin just like the previous exercise but in this case, instead of jumping you’ll pull your right knee to your abdomen (as high as you can).

  • Lower the leg and do the same thing on the left side.
  • The idea is to take a small jump with the foot you’re supported by as you perform this movement.