8 Exercises To Strengthen The Feet

Although it may seem unnecessary or even unimportant, strengthening the feet is essential to avoid problems such as night pain, spasms and cramps.

The feet support the full weight of our body and are used to walk and move around. However, we don’t treat them the way they deserve. It is therefore necessary to strengthen the feet.

Current shoes weaken the feet and at the same time make them stiff or deform them. Pain is the order of the day and often we don’t know what to do.

In this article, we recommend that you perform a series of exercises to strengthen your feet. You can train perfectly at home!

Healthy and strong feet

Although they have very important functions, the feet are the forgotten ones of the body. Beyond cutting or painting the nails, removing calluses from time to time or washing them daily, the care stops there.

If we add to this the shoes and socks, the weight they have to carry each day and the lack of exercise, it is not difficult to understand why they hurt us so much especially at night.

It is therefore important to make certain daily movements to strengthen them and avoid possible injuries.

Foot exercises

You can take care of your feet at home when you come home from the office, after dinner when you watch TV, or at lunchtime. And even, occasionally, while you are sitting at your desk.

1. Stretch the toes

It’s a simple movement to “wake up” the feet. You should do this before other exercises, such as a warm-up.

• Make yourself comfortable and then remove your shoes and socks if you are wearing them.
• Support and stretch your toes as much as you can and hold this pose for 15 seconds.
• Relax and start over. Do three sets.

2. Press the tips

This exercise serves to strengthen the fingers, the muscles of the foot and the arches of the feet, and therefore helps to strengthen the feet.

• Lift the heel slightly, press your toes on the floor (this is best done on a mat or towel) and hold this position for a few seconds.
• Rest and press again. Repeat 10 times.

3. Pick up a pen

You will be amazed at this exercise because at the beginning it is not easy.

• Sit in a chair with your back straight.
• Place a pen or pencil on the floor and pick it up with your toes.
• Put it back on the floor, wait a few seconds and pick it up again. Do 20 repetitions.
• You can gradually use increasingly thicker pens or different textures.

4. Push towards the ground

You can use a towel or a rubber band.

• Pick up the item with your hands from the ends.
• Place one foot in the center (on the fingers and metatarsals).
• Stretch your arms out and press down with your foot.
• Hold for 10 seconds, rest and repeat. Perform 10 repetitions.

5. Pick up and stretch a towel

This is another way to strengthen the toes.

• Place a towel on the floor.
• With your toes, pick up one of the edges and pull it back (so the towel wrinkles).
• Then stretch it out like it was at the start. Do this exercise 5 times.

6. Spread your fingers apart (with someone’s help)

This technique helps to stretch and strengthen the toes. It is very easy to strengthen the feet.

• When you get out of the shower and your feet are dry, place your fingers between your toes (intertwining them).
• Press down lightly and rest. Do this 5 times.

You can also use the toe separators which are used in beauty centers to paint the nails.

7. Stretching with a ball

You can use a tennis or golf ball. The important thing is that it is not flexible.

• Stand up and place the ball under the sole of one foot.
• Make circular movements, forward and backward.
• Then do the same with the other foot.

In addition to stretching this area, it will serve to increase your balance.

8. Ankle stretch

Now that you’ve worked your fingers and the soles of your feet, it’s time to move your calves and ankles.

• You can do turns clockwise and to the other side for a few seconds.
• You can also take the toes with the palm of your hand and stretch them out to the sides.
• Move your feet up and down… there are several ways to complete this set.

Exercises to strengthen the feet in the gym

If you work out in a gym, in addition to strengthening the biceps and triceps, the feet may be included in your program.

There are several exercises which, by their movements or techniques, also work the soles or the toes:

1. Backstroke with jump

From landing to swing, you will strengthen the lateral ankle muscles and provide stability.

• Push the right leg forward and move the left leg diagonally (do not slide the foot).
• Stand up straight.
• Lift the left foot and perform the stride forward, bringing the right leg back.

2. Jump squats

Of course, you already know the famous squats, but in this case the exercise changes to also work the soles of the feet (and increase the heart rate).

• Stand up straight with your back and hands on your waist.
• Spread your legs and bend your knees slightly.
• Move the glutes back.
• Then close your legs to return to the starting position.

3. Directional jumps with one leg

It begins the same way as the previous exercise, but in this case, instead of opening the legs, you will bring the right knee towards the abdomen (as high as you can).

• Lower your right leg and do the same with your left leg.
• The idea is that the supported foot makes a small jump accompanying the movement.

After buying new shoes, it is common to suffer from classic blisters on the heels or abrasions on the toes, and it is very painful!

What can we do to prevent it? Don’t miss out on the simple tips we give you in this article, as they will be of great help to you.