3 Effective Foot Exercises To Build Foot Strength

Sand_feet_walking

When it comes to a daily gym routine, it’s easy to overlook a specific workout for your feet. Instead, you focus on the usual suspects: cardio, core and strength, without thinking twice about the health of your foundation. You may think that your feet automatically get a sufficient workout when you focus on these other areas, but is that really the case? Honestly, it depends on how you engage the foot muscles. The impact from prolonged periods of standing, walking and running can take their toll, so when your feet are weak, the rest of the body has to compensate. To help keep your feet strong and healthy, we want to share these three simple exercises with you. We are confident they will give your feet the workout they need!

1. Walking or Running on Sand

Sand_walking

Yes, as simple as it sounds, walking/running on sand offers your feet a strong workout (at least 10-15 minutes at a time and increasing as desired). The mild struggle you feel when taking a step are your muscles working to gain traction. It takes greater effort to walk/run on sand than a hard surface, resulting in stronger feet. Moving around in the sand also improves proprioception, leading to better balance and foot position.

2. Short Foot Exercises

Short_foot

This exercise essentially works the core muscles of your foot, helping with stability and structure. When done correctly, it can also help strengthen the arch muscles. One of the strongest benefits of this exercise is that it can be done while waiting for the elevator or sitting at your desk (start building strength by using a hacky sack, as demonstrated in this intrinsic foot muscle strengthening video).

Step 1: Pull all your toes down and in (without having them leave the ground).

Step 2: Contract the arch muscles for 3 seconds and then release.

Step 3: Repeat this 3 times per day (3 days a week).

3. Toe Spreading

Toe_spreading

This offers great benefits, especially when paired with the other two routines. It improves alignment, posture and stability, while reversing the negative effects of conventional footwear such as bunions. As foot strength increases, your toes may be capable of spreading as easily as your fingers. This can increase blood flow and strengthen the muscle connections in your feet.

Step 1: Place your big toe on the ground.

Step 2: While pressing your big toe into the ground, rotate your heel inward and press your pinky toe into the ground to fan out the rest of the toes (before bringing your heel to the ground).

Step 3: Repeat this 3 times per day (3 days a week).

Including these training tips in your workout routine should put you on the fast track toward a stronger and more balanced foundation. An increase in your foot strength can also help relieve foot pain and lower the risk of injury. Have any questions or concerns? Reach out to us through email or tag us: #FootStrength.

6 thoughts on “3 Effective Foot Exercises To Build Foot Strength”

  1. Thank you for these specific exercises. I wonder what I can do for the pain in my middle toe on right foot. Used to be I’d stand a long time in courthouse in some Ecco sandels. Now it’s pretty much most of the time, no matter what is on my foot, but especially with no shoe. It’s like it is strained.

  2. My foot hurts too much to do anything barefoot I have been wearing crock Sandles just to walk short distances 2 doctors examined foot no X-rays and diagnosed plantar faciatis one dr did ultrasound said nerve impingement and did painful shots in ankle to hydrodisect muscles still painful to walk like walking on glass. Can I wear the correct toes at rest and still get benefit until this whatever it is heals ? Can I do the exercises without making the condition worse?

  3. Should toe stretching exercise be done while seated or standing? Either way, I’m finding that when I stretch left feet’s toes, my right foot’s big toe (which has a bunion) presses into the ground in a manner which may stress it. Any comment on this? Thx #footstrength

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