It’s amazing what having strong feet can do for your day. And it’s not that hard to get there. Follow these nine exercises to stretch and strengthen your toes and soles for healthier moving.
#1: Big Toe Three-Way Stretch
The big toe is essential for strong feet, helping you maintain balance and push off when walking or running.
- Sit with feet flat on the floor, placing one foot on top of the opposite thigh.
- Hold your big toe and gently stretch it up, down, and to the side, holding each movement for five seconds.
- Repeat 10 times before moving to the other foot.
#2: Achilles Stretch
Stretching your Achilles tendon helps prevent pain in your ankle, foot, and leg, promoting strong feet.
- Face the wall with one knee bent and one leg straight out behind, stretching your arms with palms on the wall.
- Lean forward with heels on the floor, feeling the stretch of the Achilles tendon.
- Hold stretch for 30 seconds, repeating three times. Repeat on the other leg.
#3: Toe Extensions
- Sit with feet flat on the floor, placing one foot on the opposite thigh.
- Pull toes toward your ankle, feeling a stretch in the bottom of your foot.
- Hold your stretch for 10 seconds, massaging the arch of the foot. Repeat 10 times on each foot.
#4: Toe Spray
Gain control of your toe muscles for strong feet by doing this simple exercise.
- Sit with feet resting on the floor.
- Spread out your toes and hold for five seconds. Repeat 10 times.
#5: Toe Three-Step
Get your toes moving in three easy steps.
- Sit with feet flat on the floor. Raise up onto the balls and toes of your feet, holding for five seconds.
- Point your toes so only the big and second toes touch the ground, hold for five seconds.
- Roll toes under to touch the ground with heels still off the ground, holding for five seconds. Repeat steps 10 times for strong feet.
#6: Scrunches for Strong Feet
Strengthen the top muscles of your feet and toes.
- Lay a dish towel on the floor
- Sit with feet flat on the floor with your toes resting on the narrow end of the towel.
- Scrunch your toes, pulling the towel toward you. Repeat five times per foot.
#7: Rolling Tennis Ball
Another great exercise for plantar fasciitis and strong feet is the rolling tennis ball.
- Sit with feet flat on the floor with a tennis ball next to your feet.
- Roll the tennis ball around with your foot placed on top of it, massaging the bottom of your foot. Choose a pressure that suits your needs.
- Roll the tennis ball for two minutes on each foot.
#8: A Walk in the Sand
Not only is the beach fun to visit, walking barefoot in the sand builds strong feet, toes, and calves. Just remember to watch your distance, as you’ll need to double it when walking back.
#9: Playing With Marbles
The muscles on your soles and toes grow stronger when you add marbles to your workout.
- Sit with feet flat on the floor, placing 20 marbles and a bowl in front of your feet.
- Using your toes, pick up each marble and place it in the bowl.
- Repeat with the other foot.
Build Strong Feet With a Foot Specialist
Contact Foot Specialists of Birmingham for professional and comprehensive podiatry services and treatments.