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Foot Strengthening Exercises

written by: lizblackwood • edited by: Cheryl Gabbert • updated: 3/28/2011

Foot strengthening exercises are important for improving muscle strength, flexibility, and movement. In this article you will learn five foot exercises and how to perform them.

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    Our feet are one of the most used parts of the body. The feet allow proper distribution of the weight of the body and help absorb shock. Flexibility is provided by the arches of the feet and assist the feet in adapting to surface changes when walking, running, and climbing.

    It is important to include foot strengthening exercises in your daily workout routine because good balance and body control is necessary for daily living activities. These strengthening exercises help improve foot muscle strength, flexibility, and movement. In this article, you will learn how to perform exercises that will help strengthen the feet.

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    Foot Strengthening Move 1

    Toe Curls

    • Stand with one hand placed on the back of a chair or on a table.
    • Extend your left leg in front of your body.
    • Flex the foot by pulling the ankle back towards your shin.
    • Hold your ankle still and just point the toes.
    • Release the toes.
    • Repeat the exercise 5 times.
    • Repeat the exercise on the opposite foot.
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    Foot Strengthening Move 2

    Point and Flex the Foot

    • Sit in a chair with your legs extended in front of you.
    • Flex your ankles and toes towards your shin.
    • Move your ankle first while pointing your foot.
    • Point your toes (like a ballerina would on their tip-toes).
    • Hold this position.
    • Release your toes, then flex your ankle back into the starting position.
    • Repeat the exercise 5 to 10 times.
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    Foot Strengthening Move 3

    Curl and Point the Foot

    • Sit in a chair with your legs extended in front of you.
    • Flex your ankles and toes towards your shin.
    • Only curl your toes first, then point the ankle.
    • Hold your toes curled, flex your ankle towards your shin.
    • Flex the toes and hold.
    • Release the position.
    • Repeat the exercise 5 to 10 times.
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    Foot Strengthening Move 4

    Ankle Circles - Towards the Body

    • Stand with one hand placed on the back of a chair or on a table.
    • Extend your left leg in front of your body.
    • Articulate through the toes and ankle and complete large, slow circles with your foot.
    • As your foot moves towards the center of your body, press through the little toe side of the foot (pointing with the little toe first).
    • Starting with the little toe, point one toe at a time until the entire foot is pointed.
    • Hold the point as you pass through the top of your circle.
    • Release your toes one by one, starting with the little toe and finishing with the large toe.
    • Finish in a strong flexed foot position for a calf stretch.
    • Switch legs and repeat.
    • Repeat the exercise 5 to 10 times.
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    Foot Strengthening Move 5

    Ankle Circles - Away from the Body

    • Perform the exercise similar to Move 4, except the ankle circles will be directed AWAY from the body.
    • Repeat the exercise 5 to 10 times.

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    References

    Sports Injury Clinic: Strengthening Exercises For the Foot - http://www.sportsinjuryclinic.net/cybertherapist/front/foot/stress_fracture/strengthening.php

    Holistic Online: Ankle and Feet Exercises - http://www.holisticonline.com/remedies/arthritis/arth_ankle-and-feet-exercises.htm