Having strong feet, ankles and toes serves as a firm foundation for the rest of your body.

In my opinion – Most people have weak feet!

Without strong foot muscles, this may predispose one to issues such as:

• Plantar Fasciitis
• Flat Feet
• Ankle Sprains
• Metatarsalgia
• Bunions
• Tibialis Posterior Tendonitis

This blog post contains a wide range of strengthening exercises for the foot, ankle and toes which can be performed at home.

foot/Ankle/Toes Strengthening Exercises

Here is a list of the areas covered:

Frequency: For best results, perform the suggested exercises 2-3 times per week.

Ankle Strengthening Exercises

The follow exercises are designed to target the ankle region.

Resistance Band Exercises

Exercises using resistance bands are a great place to start when strengthening a very weak ankle.

(Note: If you find that following resistance band exercises are too easy for you, skip straight to the weight bearing ankle exercises.)

1. Plantarflexion

Instructions:

• Sit down on the floor with your leg straight in front of you.
• Loop a resistance band around the forefoot.
• Hold the other end of the resistance band with your hands.
• Pull the resistance band firmly to increase the amount of tension on the band.
• Point your foot forwards against the band.
• Aim to feel a muscular contraction on the back of the calf.
• Hold for 2-5 seconds.
• Perform 20 repetitions.
• Progression:
  • Increase tension on the resistance band

2. Dorsiflexion

Instructions:

• Tie a resistance band onto a stationary object at ground height.
• Sit down on the floor with your leg straightened out in front of you.
• Loop the other end of the resistance band around your forefoot.
• Move away from the anchor point to increase the amount of tension on the band.
• Bring your foot backwards against the resistance band.
• Aim to keep your toes relaxed throughout this exercise.
• Aim to feel a muscular contraction at the front of the shin.
• Hold for 2-5 seconds.
• Perform 20 repetitions.
• Progression:
  • Increase tension on the resistance band

3. Inversion

Instructions:

• Sit down on a chair.
• Loop a resistance band around the base of the big toe.
• Hold the other end of the band with the hand on the same side.
• Pull the resistance band against the outside of your knee to increase tension.
• Point your foot and toes forwards.
• Curve your foot inwards firmly.
• Aim to feel a muscular contraction on the inner side of the ankle.
• Hold for 2-5 seconds.
• Perform 20 repetitions.
• Progression:
  • Increase tension on the resistance band

4. Eversion

Instructions:

• Sit down on the floor.
• Loop a resistance band around both feet.
• Have your legs straight in front of you.
• Pull your legs apart to increase the amount of tension on the band.
• Curve your foot outwards.
• Aim to feel a muscular contraction on the outer side of the ankle.
• Hold for 2-5 seconds.
• Perform 20 repetitions.
• Progression:
  • Increase tension on the resistance band

Weight Bearing Exercises

As the resistance band exercises become too easy to perform, progress to the following weight bearing exercises.

5. Heel Raise (Standing)

Instructions:

• Stand with your feet shoulder-width apart.
  • (You can hold onto something for balance if required.)
• Raise your heels.
• Hold for 2-5 seconds.
• Perform 20 repetitions.
• Progression:
  • Perform this exercise on a single leg
  • Hold onto an appropriate amount of weights in your hand

6. Heel Raise (Seated)

Instructions:

• Sit down on a chair.
• Lean the weight of your torso on top of your knees.
• Lift the heels off the floor.
• Aim to feel the activation of the muscles in the back of your calf.
• Hold for 2-5 seconds.
• Perform 20 repetitions.
• Progression:
  • Place an appropriate amount of weights on top of your knees

7. Seated Dorsiflexion

Instructions:

• Sit down on a chair.
• Slightly slide your foot underneath you whilst maintaining foot contact with the floor.
• Lift the front part of your foot off the floor.
• Aim to feel the activation of the muscles in the front of your shin.
• Hold for 2-5 seconds.
• Perform 20 repetitions.

8. Standing Dorsiflexion

Instructions:

• Lean your back against a wall.
• Have your feet slightly away from the wall.
• Lift the front part of your foot off the floor.
• Aim to feel the activation of the muscles in the front of your shin.
• Hold for 2-5 seconds.
• Perform 20 repetitions.

9. Heel Raise with Ball

Instructions:

• Stand on the edge of a step.
• Place a small ball between the inner region of both heels.
• Squeeze and scoop up the ball between your ankles throughout this exercise.
• Aim to feel tension on the inner side of both ankles.
• Perform a heel raise.
• Hold for 2-5 seconds.
• Perform 20 repetitions.

foot Strengthening Exercises

The follow exercises are designed to target the intrinsic muscles in the foot region.

10. Short Foot Exercise

Instructions:

• Stand with your feet facing forwards and shoulder width apart.
• Whilst keeping your toes relaxed, proceed to scrunch the under-surface of your foot.
  • Drag the base of your big toe backwards towards the heel.
• Keep the base of the big toe in contact with the ground to prevent this area from lifting.
• Gently push the big toe down into the ground.
• If performed correctly, you should be able to feel the strong contraction of the muscles in arch of your foot.
• Hold this for 5 seconds.
• Repeat 20 times.

11. Forefoot Dome

Instructions:

• Place a massage ball underneath the ball of the foot.
• Aim to wrap your forefoot around the top of the ball.
• Aim to feel a muscular contraction underneath the forefoot.
• Hold for 30 seconds.

12. Arch Drop With Pivot

Instructions:

• Stand up.
• Activate the muscles of the arch.
• Try to keep as much of your body weight on this foot.
• Step to the side with your other leg.
• Allow the arch to drop as you step with the other foot.
• Perform 30 repetitions.

13. Toe Tap

Instructions:

• Stand up right and hold onto a stationary object for support.
• For the leg that is on the ground, keep the knee in line with your toes throughout this exercise.
  • (The target foot will be the one that stays on the ground.)
• Activate your arch muscles.
• Using your other foot, reach and tap your toe as far forwards as possible.
• Aim to feel the foot spread out on the floor.
• Return to the starting position.
• Perform 30 repetitions.
• Progression:
  • Use less arm support
  • Reach your foot further
  • Perform the exercise slower

14. Foot Lean

Instructions:

• Stand with your feet shoulder width apart.
• Activate your arch muscles.
• Keeping your legs straight, lean your whole body forwards from the ankles.
  • You will need to push the front part of your foot into the ground to prevent you from falling forward.
• You can do this in front of a wall if you feel you are going to fall forward.
• Use your feet/toe muscles to prevent yourself from falling and return to the starting position.
• Perform 10 repetitions.

Toe Strengthening Exercises

The follow exercises are designed to target the toe region.

Strong toes are a crucial part of having strong feet/ankles. (Don’t forget to strengthen them as well!)

15. Toe Scrunch (Toe Flexion)

Instructions:

• Stand up right.
• Scrunch your toes.
• Push the tip of your toes into the ground.
• Aim to feel the contraction underneath your foot.
• Scrunch as hard as you can comfortably tolerate.
• Perform 30 repetitions.

16. Alternate Toe Lift

Instructions:

• Position 1:
  • Lift up your big toe whilst pushing the other 4 toes into the ground.
• Position 2:
  • Push your big toe into the ground whilst lifting the other 4 toes.
• Transition between these 2 positions.
• Aim to keep your foot still. Your toes should be the only thing that is moving.
• Perform 30 repetitions.

17. Toe Spread/Squeeze

Instructions:

• Position 1:
  • Spread your toes as far as possible.
• Position 2:
  • Squeeze your toes together.
• Do not flex or extend your toes as you perform this exercise.
• Perform 30 repetitions.

18. Pinky Toe Push Down

Instructions:

• Keep your pinky toe pushing firmly into the floor throughout this exercise.
• Position 1:
  • Keep the pinky toe on the floor as you lift the other 4 toes upwards.
• Position 2:
  • Lower the 4 toes down into the floor.
• Transition between these 2 positions.
• Aim to keep your foot still. Your toes should be the only thing that is moving.
• Perform 30 repetitions.

19. Middle Toes Lift

Instructions:

• Position 1:
  • Lift up the middle 3 toes whilst keeping the pinky and big toe on the ground.
• Position 2:
  • Lower the middle 3 toes.
• Transition between these 2 positions.
• Aim to keep your foot still. Your toes should be the only thing that is moving.
• Perform 30 repetitions.

20. Big Toe Abduction

Instructions:

• Place your finger on the outside of your big toe.
• Whilst applying pressure to the big toe, try to resist the push with your big toe.
• Try not to flex or extend the big toe as you do this.
• Aim to feel a contraction in the muscles on the side of the base of the big toe.
• Hold for 5 seconds.
• Perform 20 repetitions.

21. Toe Push

Instructions:

• Sit down on the edge of a chair.
• Bring your foot underneath you.
• Have your toes extended and in contact with the ground.
• Push your toes into the ground.
• Whilst maintain constant pressure, go onto the tips of the your toes.
• Hold for 5 seconds.
• Perform 20 repetitions.
• Progression:
  • Perform in a lunge position (Back leg will be targeted.)

22. Big Toe Push with Toe Spread

Instructions:

• Perform this exercise whilst standing.
• Push the tip of the big toe into the ground.
• Whilst keeping the big toe anchored to the ground, move the rest of your foot away.
• Perform 20 repetitions.

23. Toe Extension Isometric

Instructions:

• Sit down on a chair.
• Place your ankle on top of the knee on the other side.
• Extend your toes backwards.
• Place your fingers on top of your toes.
• Apply a downward pressure on your toes.
• Do not let your toes move.
• Hold 5 seconds.
• Perform 10 repetitions.

Single Leg Balance Exercises

The following balance exercises are designed to increase strength and promote control of all of the ankle, foot and toes muscles.

24. Single Leg Balance

Instructions:

• Stand up right.
• Balance on one leg.
• Continue for 1 minute.
• Progression:
  • Close your eyes
  • Look over shoulders
  • Move a weight around body
  • Reach the other foot away in different directions
  • Catching/throwing ball
  • Stand on an uneven surface

25. Running Man

Instructions:

• Stand on one leg.
• Maintain your balance whilst you hinge forwards.
• Return to the starting point.
• Aim to reduce the amount of wobbling as you perform this exercise.
• Perform 10 repetitions.

26. Single Leg Balance (Plantarflexed Foot)

Instructions:

• Balance on one foot.
• Go on your tippy toes.
• Maintain your balance for 30 seconds.
• Progression:
  • Close your eyes
  • Look over shoulders
  • Move a weight around body
  • Reach the other foot away in different directions
  • Catching/throwing ball
  • Stand on an uneven surface

Minimalistic Shoe Wear

Minimalistic shoes (or barefoot shoes) are characterized by a wide toe box, thin/flexible sole, light in weight and a low heel drop.

They are designed to mimic the natural way of walking without any external support or additional stabilization.

Although supportive shoes are designed to support your feet, it is generally at the cost of the strength/mobility/control of your feet.

As you progress through your foot/ankle/toe strengthening exercises, it is a good idea to eventually transition to less supportive shoes to preserve your foot strength.

Keep in mind – Do not rush into minimalistic shoe wear as it take time to develop strength in your feet.

Barefoot Walking

Once you have developed strong and resilient feet, consider challenging yourself by walking barefoot on a variety of different terrains.

This may involve exposing your feet to walking on different surfaces such as uneven ground, rocky terrain or on the sand. (Do this at a gradual pace as to allow your foot to accustom.)

Keep in mind – Do not progress to barefoot walking unless your foot is ready for it. Premature exposure to barefoot walking may lead to injury to your feet.

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Conclusion

A strong foot is the foundation of a healthy human body. It acts as your base of support.

Perform the exercises mentioned on this blog post to strengthen the foot, ankle and toes.

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.