Strengthening the feet and improving flexibility through targeted exercises can enhance stability and reduce the risk of injury. Movements such as toe raises, big toe stretches, and toe curls help engage small foot muscles that support balance and posture. Foot exercises like the marble pickup and towel scrunches build strength in the toes and arches, while heel lifts and Achilles stretches promote flexibility in the ankles. Practicing the toe splay exercise can improve control of foot movement, and walking barefoot on soft surfaces like sand may help develop foot strength in a low-impact way. While most of these exercises require no special equipment, doing them consistently is important for long-term results. A chiropodist can assess foot structure, recommend personalized exercises, and provide guidance on improving foot alignment and balance. If you are at risk of falling or have fallen recently, it is suggested that you schedule an appointment with a chiropodist who can guide you toward specific foot exercises for strength and balance.

Stretching and strengthening your feet is very important for maintaining your foot health. If you would like to learn more about exercises for your feet, please consult with Cynthia Chan, B.Sc., D.Ch from Healthy Advantage Foot & Orthotic Clinic. Our practitioner can help you maintain the health of your lower limbs and your mobility. 

There are a variety of relatively easy-to-do exercises that can boost the strength, flexibility, and mobility of your feet, as well as relieve foot pain.  

Strength exercises: 

• Toe splay - Spread the toes apart and hold for several seconds; improves control over toe muscles
• Toe curls - Scrunch up a towel with your toes; strengthens the flexor muscles
• Marble pickup - Pick up marbles with your toes; strengthens the muscles on the undersides of the feet and toes
• Walking on sand - Stretches and strengthens feet and calves

Flexibility exercises: 

• Heel raises - Raise the heels while keeping toes on the ground
• Toe point - Raise the heels while pointing the toes, keeping just the tips of toes on the ground
• Toe curl - Raise the heels while curling the toes inwards, keeping just the tips of toes on the ground
• Big toe stretch - Use your hands to gently stretch your big toes up, down, and to the side

Exercises for foot pain: 

• Toe extension - Gently pull the toes up towards the ankle and hold for several seconds
• Ball roll - gently roll a golf or tennis ball underneath the arches of the feet 

If you have any questions, please feel free to contact our office located in . We offer the newest diagnostic and treatment technologies for all your foot care needs.