You have over 100 muscles, tendons, and ligaments in your foot. Strengthening them can help lead to fewer injuries like Plantar Fasciitis, as well as increase your overall stability. Here are some exercises to help gain strength in your foot and ankle.

Doming:

To help increase intrinsic foot muscle strength and arch stability, this exercise is like a plank for your foot. Leaving the toes and heel on the ground, feel like you are pulling your arch up and back, towards your heel. You should still be able to see the tops of your toes. Hold for five seconds. Repeat as many times as possible throughout the day. To progress difficulty, move to doing this while balancing on one foot.

Stresses the arch - Post exercise workout or throughout the day - Recommend for collapsing/unstable arch

Toe Spread Exercise:

Lift all toes while keeping the ball of the foot and heel on the floor. Then push the little toe downward, in a lateral direction, while pushing the big toe slowly downward in a medial direction. To progress difficulty, perform exercise while balancing on one leg. Stresses the muscles on the top and bottom of the foot - Can be done as a warm-up and throughout the day - Recommended to help separate the toes and stabilize the arch.

Stresses the muscles on the top and bottom of the foot - Can be done as a warm-up and throughout the day - Recommended to help separate the toes and stabilize the arch

Toe Flexion and Extension:

This is a challenging exercise for most. Push your big toe into the ground while lifting your four smaller toes. Hold for 3-5 seconds, then push your four smaller toes into the ground while lifting your big toe off the ground. Repeat 10x each foot. To progress difficulty, perform exercise while balancing on one leg.

Stresses the muscles on the top and bottom of the foot - Can be done as a warm-up and throughout the day - Recommended for limited toe mobility

Walking/Running Barefoot:

Simply walking barefoot can help strengthen the foot as well. Make sure to start slow and choose areas you feel comfortable in. Start with grass and turf and move to harder and rougher surfaces as you gain strength. Listen to your body and use pain as a sign you’re moving too fast. As a progression, you can move to walking barefoot in sand and eventually running on different surfaces barefoot as a warmup to your run. Even progressing to shoes that offer less support (if you are safely able to) can eventually strengthen the foot.

Picking up Marbles with Toes:

This exercise helps with both foot strength and ankle mobility. Using a pile of marbles or other small objects, simply pick the items up from the pile using your toes and place them into a new pile or cup. Then use the other foot to either fill the cup back up or move the items back to the first pile. Start seated in a firm chair and progress to standing and balancing. Stresses the muscles on the top and bottom of the foot - Can be does as a warm-up - Recommneded for limited toe and ankle mobility.

One-legged Stand:

Whether we are running or walking, we are constantly balancing on one leg. This exercise helps us develop that skill as well as strengthen the feet and lower legs. Start with your eyes open and progress to closing them. As your foot gains strength and your balance improves, try keeping your eyes closed, tilting your head back, and/or doing a single leg squat by bending your knee, being sure that it does not drift to the inside and the hips remain level. To further progress, try balancing on an uneven surface such as a folded towel or Bosu Ball.

Trace the ABC’s with Your Big Toes:

Can serve as a good warm up before starting other exercises or before getting out of bed in the morning to regain mobility. Use your big toe to 'draw' the alphabet with your feet. Start seated and progress to balancing doing the excerciese. Low stress exercise - Can be done as a warm-up and throughout the day - Recommended for limited ankle mobility

Walking Calf Raises:

Walk slowly and after planting one foot down, raise the other foot to about knee level and hold. Slowly raise your heel off the ground and hold at fully extended height for one to three seconds. Keep walking forward and alternate exercise with each leg. Ensure that you are progressing through the big toe and not the smaller toes and that your knee is remaining straight. Can be done along a railing or wall to help with balance. Progress to doing without assistance, for longer holds, and while holding weights.

Stresses lower leg muscles and intrinsic foot muscles - Can be done post exercise - Recommended for enhancing foot and lower leg strength

Rolling out Plantar Fascia:

Helps promote recovery by increasing circulation and flexibility. Using and Foot Rubz or another similarly sized object, such as a golf, tennis, or lacrosse ball, roll the the bottom of the foot. Roll the ball around in small circles. When you reach a tender spot, stop rolling, apply a small amount of pressure, and alternate between curling and releasing your toes. This will help to release knots and tension in the bottom of the foot.

Low stress exercise - Can be done as a warm-up , post exercise, and throughout the day - Recommended for tight muscles and tendons on the bottom of the foot

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