Get Stronger Feet with These Eight Exercises

Having stronger feet can help you improve your balance and flexibility. In addition, it'll help you release tension and avoid various discomforts, such as cramps and plantar pain.
Get Stronger Feet with These Eight Exercises
Gilberto Adaulfo Sánchez Abreu

Written and verified by the doctor Gilberto Adaulfo Sánchez Abreu.

Last update: 25 July, 2022

They support all the weight of your body and allow you to walk from here to there. Nevertheless, you might not give your feet the routine care that they deserve. Therefore, when exercising you should do some exercises to have stronger feet.

Healthier, stronger feet

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.

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

A person doing exercises to get stronger feet.

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 your 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

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. Ankle stretches

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 hands to twist your foot from side to side
  • Move your feet up and down… there are many ways to complete this routine

5. Pick up and stretch a towel

This is another way to get stronger feet.

  • Place a towel on the ground
  • With your fingers pick up one of the edges and pull it back (so that the towel wrinkles)
  • Then stretch it as it was at the beginning. Repeat this exercise 5 times, with 5-second breaks between each set.

6. Push toward the ground to get stronger feet

A woman doing stretches with 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.

7. Spreading your toes

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.

8. Stretch with a ball

You can use a tennis ball. However, the important thing is that the ball isn’t too squishy.

  • 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.

Foot exercises for stronger feet 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  that, in addition to strengthening the biceps and triceps, 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

2. Squats with jumps for stronger feet

A woman squatting.

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

Two women dancing in order to get stronger feet.
  • 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

Always take care of your feet!

It never hurts to take care of your feet, regardless of whether you spend many hours on your feet every day or not. Remember that every part of your body can add to your well-being if you take care of it properly, so don’t miss the opportunity to pamper yourself.

In addition to these exercises, you can take relaxing baths and massages, try it and see how comfortable you feel!

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.