Exercises for feet that you can do at home

So, what’s the verdict? Have you bought your "foot training" membership yet? Are the dumbbells for your big toes ready?

Of course, we suspect that probably no one has ever encountered foot-specific training or gone to FitStop at the gym. It’s a shame, though, because the muscles in your feet consist of 107 elements, and doing foot exercises can improve the performance of your entire body.

Why is it worth training the muscles of the feet?

Regular foot exercises bring many tangible benefits. Not only do they affect various muscle groups in the legs, but also higher areas like the hips, spine, and even the skull! After all, the feet must support the entire body weight, which is why we believe (especially in today’s world of various ailments) that foot muscle training should be included at least twice a week.

What are the key benefits of foot muscle exercises?

Regular training strengthens the muscles of the feet. There’s no big philosophy here, they are muscles just like any other part of the body. If you train them – they grow. If you ignore them – they shrink. Of course, with the foot, it’s hard for the muscles not to work, since we are practically walking all the time, and the soles of the feet are in constant contact with the ground. However, a lack of exercise can lead to things like uneven muscle activity or deformities, which is why foot-strengthening exercises are so important.
The toes have just as important a role, as they stabilize the entire foot. The toes are most vulnerable to deformities like bunions, hammer toes, sprains, fractures, or twists. Most people wear shoes that squeeze the toes, which over time leads to more health issues. That’s why strengthening the muscles of the feet is so important, especially if you don’t have good footwear.
Foot pain doesn’t necessarily have to indicate deformities or other issues right away. However, it can be a warning sign, so if you feel slight foot pain, do some gentle exercises and check your body’s reaction. Of course, remember about safety, which we will discuss further.
Finally, most exercises resemble... foot massage. After a long day at work, the right massage brings amazing relief, doesn’t it? If you don’t have a masseuse, proper foot exercises can relax individual parts of the foot.
The feet have hundreds of thousands of nerve endings, so stimulating the sole of the foot can affect the whole body.

Convinced? Before we move on to exercises, let’s talk about safety.

Is it dangerous to do foot exercises on your own?

Whether foot exercises can be dangerous largely depends on you, or rather the condition of your feet. If you experience any pain, degenerations (either acquired or genetic), or injuries, we recommend seeing a specialist. They will help you choose the right set of exercises, tell you what to watch out for, and whether you should do foot exercises every day.

Common foot conditions and deformities include:

Flat feet
Bunions
Hollow feet
Hammer toes
Excessive foot supination (rolling outward)

You can find more information on deformities in our previous article.

In summary: The simplest foot exercises should not be harmful, but any exercise should be done with proper knowledge of potential conditions.

Foot Exercises - Stretching

Here are some example foot stretching exercises:

Rolling the foot on a ball – Take a small ball, such as a tennis ball, and in a standing position, place one foot on it. Roll the foot forward, backward, and in circles. Perform the movement slowly to stretch the muscles of the foot.
Sitting on the feet with toes curled – In a kneeling position, sit on your heels and curl your toes tightly under. The feet should be perpendicular to the ground.
Calf stretch – Stand on the edge of a small platform (like a step or special platform) and extend one heel downward. Push it down gently. You’ll feel the stretch in your calf. Don’t force the movement to avoid tendon injury. After a minute, switch to the other leg.
Toe raises – As the name suggests, rise up onto your toes and then lower back down. This will warm up the foot muscles, which is especially important before exercise.
Spreading the toes – Especially useful after a long day in uncomfortable shoes. Performing toe exercises strengthens not only the toes but the entire foot.

Special bands can also help with stretching.

Foot Strengthening Exercises

Exercises that will help you strengthen your foot muscles include:

Classic towel roll: Without changing the position of your heel, use your toes to make short movements to roll the towel under your foot. We guarantee you’ll feel a burn after a few sessions.
Standing on one leg and holding the raised leg position helps improve stability and increases the engagement of various parts of the foot.
Take a small object, like a small ball or a pencil, and try to pick it up with your toes. This will help you gain better control over the entire foot. Lift the object with your toes and try to keep it elevated.
After exercises, do a foot massage! The foot muscles will relax and be ready for action.

These are just the tip of the iceberg when it comes to exercises you can do. You can find more in the ebook specially prepared by our partner - Athletic Health, Patryk Stypuła. It includes foot exercises with images showing how to perform them.

Foot Exercises and Minimalist Shoes

Minimalist shoes can be a great solution if you want to take care of your feet. Due to their design and the so-called zero-drop sole (completely flat), they practically "force" the natural movement of the foot. It has been observed that walking for longer periods in barefoot-style shoes strengthens foot muscles, helps in the treatment of bunions, and spreads the remaining toes. Since the toe positioning is wide, you can enjoy a stable foundation for your entire body.

Choose the type of shoes and read why their design might be the perfect solution for your feet.