Stronger Feet Are Within Reach With These 8 Exercises

They support all the weight of your body and let you walk from here to there. Stronger feet can carry you anywhere. Despite this, you may not be giving them the care they deserve.

For example, your current shoes could make them weak, stiff, or even misshapen. Pain is becoming a daily norm and you may not know what to do. That’s why it’s a good idea to start an exercise routine for stronger feet. You can even do it at home!

Healthy, stronger feet

While they perform some very important functions, our feet are some of the most forgotten parts of the body . Aside from trimming and painting your nails, removing calluses regularly, or washing your nails while bathing, the grooming routine usually ends there.

When you think about the shoes and socks you’ve chosen, the weight they carry every day, and a lack of proper exercise, it’s easy to see why your feet can hurt so much, especially at night.

It is important to do daily exercises for stronger feet so that you can avoid painful foot problems.

Exercises for stronger feet

You can do these exercises for stronger feet at home, after work, after dinner while watching TV, or during lunch. And you can even do them while you’re at work.

1. Stretching Toes

First, this is a simple move that “wakes up” your feet. You do this as a warm-up.

• Sit in a comfortable position and remove your shoes and socks.
• Lift your feet and extend your toes as much as possible and hold that pose for 15 seconds. Relax and start over. Do three reps.

2. Standing on your toes

This exercise serves to strengthen your toes, the muscles of your feet and your heels.

• Lift your heel slightly, press your toes to the floor (best to do this on a rug or towel) and hold that position for a few seconds.
• Rest and repeat ten times.

3. Pick up a pencil

This exercise will surprise you, because it is not that easy in the beginning!

• Sit in a chair with your back straight.
• Put a pencil or pen on the floor and try to pick it up with your toes.
• Then put it back on the floor, wait a few seconds and repeat this exercise.
• Do twenty reps.
• Little by little you can increase the thickness of the pens. 

4. Push towards the ground

You can use a towel or an elastic band for this exercise.

• Grab the towel at both ends with your hands.
• Place your foot in the center of the towel (with your toes).
• Pull with your arms and press the cloth down with your feet.

• Hold this position for ten seconds, rest and repeat. Do ten reps.

5. Pick up a towel

This is another great exercise for strengthening your feet.

• Put a towel on the floor.
• Using your toes, pick up the towel, then put it back (so the towel folds.)
• Then spread the towel again as it was in the beginning. Perform this exercise five times.

6. Spread your toes

With this technique you can stretch and strengthen the toes. It’s very easy.

• When you get out of the shower and your feet are dry, place your fingers between your toes.

• Press gently and then rest. Repeat this five times.
• Optionally, you can also use toe spreaders, which are also used in nail salons.

7. Stretching with a ball

You can use a tennis ball for this.

• Stand up straight and place the ball under your foot.
• Make circular movements, from front to back.
• Then do the same with your other foot.

This will not only stretch your foot, but also improve balance.

8. Ankle Stretches

Once you’ve worked with the toes and bottom of your foot, it’s time to move to your calves and ankles.

• You can rotate your foot clockwise for a few seconds and then rotate to the other side.
• You can also use your toes to rotate your foot back and forth.
• Move your feet up and down… there are many ways to complete this routine.

Foot exercises at the gym

If you work out at the gym, in addition to strengthening your biceps and triceps, try adding your feet to the routine.

There are several exercises where movements or techniques also work for your toes and feet.

1. Backward stride with jumps

From landing to momentum, you’ll strengthen the lateral muscles of your ankles and add stability.

• Push your right leg forward and move the left leg diagonally (don’t drag your foot).
• Keep your back and hips straight.
• Lift your left foot and jump forward while bringing your right leg back.

2. Squats with a jump

You already know about the infamous squat, but in this case, the exercise can be used to work the soles of your feet (and get your heart rate up).

• Stand up straight with your back straight and place your hands on your hips.
• Jump and spread your legs and bend your knees slightly.
• Bring your buttocks towards the floor.
• Jump and bring your legs back together in the starting position.

3. Directional jumps on one leg

You start just like the previous exercise, but in this case instead of jumping, pull your right knee up to your lower abdomen (as high as you can).

• Lower your leg and then do the same on the left side.
• The idea is to make small jumps with your feet.