9 Foot Exercises: For Strengthening, Flexibility, And Pain Relief

Maybe your like

Medical News TodaySubscribeBest stretches and exercises for healthy feet

Medically reviewed by Gregory Minnis, DPT — Written by Bethany Cadman — Updated on May 6, 2025

Flexibility exercises
Strength exercises
Pain exercises
Health and safety
Summary

Foot exercises can help prevent foot or ankle pain while also strengthening feet and improving flexibility. Big toe stretches, toe splays, Achilles stretches, and sand walking may be beneficial.

Regular exercise and stretching of the feet and ankles can help ensure that the muscles are providing the best support. These exercises may also increase the range of motion in the feet.

Most foot exercises are simple and require no complicated equipment to perform. People can do them at home or in the gym as part of a regular exercise routine.

Exercises for flexibility and mobility

The following exercises can improve flexibility and mobility in the feet.

1. Toe raise, point, and curl

This exercise has three stages and will help strengthen all parts of the feet and toes.

To do this exercise:

Sit up straight in a chair, with the feet flat on the floor.
Keeping the toes on the floor, raise the heels. Stop when only the balls of the feet remain on the ground.
Hold this position for 5 seconds before lowering the heels.
For the second stage, raise the heels and point the toes so that only the tips of the big and second toes are touching the floor.
Hold for 5 seconds before lowering.
For the third stage, raise the heels and curl the toes inward so that only the tips of the toes are touching the floor. Hold this position for 5 seconds.
Build flexibility and mobility by repeating each stage 10 times.

2. Big toe stretch

Keeping a wide range of motion in the big toe is important. The following exercise also has three stages and is designed to stretch and relieve pain in the toes from wearing tight shoes.

To do this exercise:

Sit up straight in a chair, with the feet flat on the floor.
Bring the left foot to rest on the right thigh.
Using the fingers, gently stretch the big toe up, down, and to the side.
Keep the big toe in each position for 5 seconds.
Repeat this 10 times before switching to the other foot.

Exercises for strength

The following exercises can help enhance the strength of the feet.

3. Toe splay

Doing the toe splay exercise can improve control over the toe muscles. People can do it on both feet at once or on alternate feet, depending on which they find more comfortable.

To do this exercise:

Sit in a straight-backed chair, with the feet resting gently on the floor.
Spread the toes apart as far as possible without straining. Hold this position for 5 seconds.
Repeat this motion 10 times.
Once a person has built up their strength, they can try looping a rubber band around the toes. This will provide resistance and make the exercise more challenging.

4. Toe curls

Doing toe curls builds up the flexor muscles of the toes and feet, improving overall strength.

To do this exercise:

Sit up straight in a chair, with the feet flat on the floor.
Lay a small towel on the floor in front of the body, with the short side facing the feet.
Place the toes of one foot on the short side of the towel. Try to grasp the towel between the toes and pull it toward you. Repeat this exercise five times before switching to the other foot.
To make this exercise more challenging, try weighing down the opposite end of the towel with an object.

5. Marble pickup

Doing the marble pickup can increase strength in the muscles on the undersides of the feet and toes.

To do this exercise:

Sit up straight in a chair, with the 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. Sand walking

Share on Pinterest

Gabriel Codarcea / EyeEm/Getty Images

Walking barefoot on sand is a great way to stretch and strengthen the feet and calves. This is a good exercise in general because sand’s soft texture makes walking more physically demanding.

To do this exercise:

Head to a beach, a desert, a volleyball court, or any other location with sand.
Remove the shoes and socks.
Walk for as long as possible. Try increasing the distance slowly over time to avoid overexerting the muscles in the feet and calves.

Exercises for pain

The following exercises can be helpful for pain relief and foot tightness.

7. Toe extension

The toe extension is useful in preventing or treating plantar fasciitis, which is a condition that causes pain in the heel when walking and difficulty raising the toes.

To do this exercise:

Sit up straight in a chair, with the feet flat on the floor.
Place the left foot on the right thigh.
Pull the toes up toward the ankle. There should be a stretching feeling along the bottom of the foot and heel cord.
Hold for 10 seconds. Massaging the arch of the foot while stretching will help ease tension and pain.
Repeat this exercise 10 times on each foot.

8. Golf ball roll

Rolling a golf ball under the foot can help relieve discomfort or a feeling of tightness in the arch and ease pain associated with plantar fasciitis.

To do this exercise:

Sit up straight in a chair, with the feet flat on the floor.
Place a golf ball or another small, hard ball on the floor next to the feet.
Lay one foot on the ball and move it around, pressing down as hard as is comfortable. The ball should be massaging the bottom of the foot.
Continue for 2 minutes, then repeat using the other foot.
A frozen bottle of water can be a soothing alternative if no suitable balls are available.

9. Achilles stretch

The Achilles tendon is a cord connecting the heel to the calf muscles. Keeping the achilles tendon strong and flexible will reduce injury risk and improve performance.

To do this exercise:

Face a wall and raise the arms so that the palms of the hands are resting flat against the wall.
Move one foot back, keeping the knee straight. Then, bend the knee of the opposite leg.
Keep both the heels flat on the floor.
Push the hips forward until there is a stretching feeling in the Achilles tendon and calf muscles.
Hold 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.

Foot health and safety tips

To help keep the feet strong and healthy:

Complete a thorough warmup routine before exercising.
Wear supportive footwear for day-to-day activities and sports.
Replace worn-down shoes as often as possible.
Build up strength and flexibility slowly to condition the feet and ankles.
Avoid uneven surfaces, especially when running. Try not to run uphill too often.
Listen to the body. Do not overdo activities.
Prevent any recurrence of injury by resting and seeking appropriate treatment.

Summary

Keeping the feet and ankles healthy is a good idea. Performing the exercises above can help ease existing pain, prevent discomfort, and reduce the risk of injury.

People with a diagnosed foot condition, such as plantar fasciitis or strain to the Achilles tendon, may wish to try exercises to help.

Always check with a healthcare professional, if possible, before starting a new exercise and stretching routine.

Sports Medicine / Fitness

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Foot flexibility exercises. (n.d.).https://www.footcaremd.org/resources/how-to-help/how-to-keep-feet-flexible
Plantar fasciitis exercises. (n.d.).https://www.ortho.wustl.edu/content/Education/3691/Patient-Education/Educational-Materials/Plantar-Fasciitis-Exercises.aspx
Tips for preventing foot and ankle injuries. (n.d.).https://www.ucsfhealth.org/education/tips-for-preventing-foot-and-ankle-injuries

Share this article

Medically reviewed by Gregory Minnis, DPT — Written by Bethany Cadman — Updated on May 6, 2025

Latest news

Could GLP-1 drugs cut the risk of complications after a heart attack?
How do GLP-1s affect bone health? New studies investigate
New ACOG guidelines may help change, shorten endometriosis diagnosis times
Study finds 7 hours and 19 minutes of sleep may be best for insulin sensitivity
SuperAgers' brains have one special ability, study finds

Related Coverage

What to know about exercises to strengthen the anklesMedically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS
Exercises can help someone strengthen their ankles and prevent injury. Here are some ankle strengthening exercises to try at home.
READ MORE
Best stretches and exercises for plantar fasciitis
Certain foot and leg stretches can speed up recovery and relieve the pain of plantar fasciitis. In this article, discover a visual guide to exercises…
READ MORE
11 of the best shoes for flat feetMedically reviewed by Kevin Martinez, M.D.
Flat feet can lead to issues such as back pain, bunions, or tendon damage. Wearing the correct shoes is crucial. Learn about some of the best options…
READ MORE
How do you strengthen hip flexors?Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS
Learn about a number of exercises to stretch and strengthen the hip flexors, muscles that grow tight through prolonged periods of sitting.
READ MORE
What is a medical pedicure, and what does it involve?Medically reviewed by Cynthia Cobb, DNP, APRN, WHNP-BC, FAANP
A medical pedicure or medi-pedi is a professional foot treatment that focuses on foot health and hygiene rather than appearance. Learn more about who…
READ MORE

Tag » How To Stretch Your Ankle

9 Foot Exercises: For Strengthening, Flexibility, And Pain Relief

Exercises for flexibility and mobility

1. Toe raise, point, and curl

2. Big toe stretch

Exercises for strength

3. Toe splay

4. Toe curls

5. Marble pickup

6. Sand walking

Exercises for pain

7. Toe extension

8. Golf ball roll

9. Achilles stretch

Foot health and safety tips

Summary

How we reviewed this article:

Latest news

Related Coverage

Ankle Stretches: Strengthening, Flexibility, And More - Healthline

12 Exercises To Improve Ankle Mobility - Healthline

10 Ankle Stretches And Exercises For Pain And Stiffness - Greatist

How To Stretch Your Ankle After A Sprain - Foot Care MD

Ankle Pain Relief Stretches - 5 Minute Real Time Routine - YouTube

How To Stretch The Ankles - YouTube

5 Essential Ankle Stretches - Oxygen Mag

5 Exercises To Reduce Ankle Pain | Fort Worth Bone & Joint Clinic

9 Exercises To Relieve Foot And Ankle Pain - Highgate Private Hospital

Foot & Ankle Stretches: Flexibility & Control - Foot Pain Explored

5 Ways To Stretch Your Ankles So You Can Move Easier - The Healthy

Exercises For Stiff Ankles - The Prehab Guys

Ankle: Exercises

Contact