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Relieve foot pain with exercises: Strengthen muscles and improve mobility with foot exercises!

Many people experience pain in their feet or ankles at some point. Strong feet can help relieve this pain and improve overall health and flexibility. What to do about foot pain? You can relieve foot pain with exercises. Regularly exercising and stretching the feet and ankles can help ensure that the muscles provide the best support possible. These exercises can also improve the mobility of the feet and help sufferers stay active for as long as possible.

Relieve foot pain with exercises

You can relieve foot pain with exercise, with a few simple steps

Most foot exercises are simple and don’t require complicated equipment. You can do them at home or at the gym as part of a regular exercise routine. We will show you the best exercises for foot pain below.

Sand walking to relax your feet

Walking barefoot in the sand is a great way to stretch and strengthen feet and calves

Walking barefoot in the sand is a great way to stretch and strengthen feet and calves . This is a generally good exercise because the soft texture of the sand makes walking more physically challenging.

  • Go to a beach, volleyball court, or other place with sand.
  • Take off your shoes and socks.
  • Walk for as long as you can. Try to increase the distance slowly so as not to overload the muscles in your feet and calves.

Lift, tip and flex your toes.

This exercise consists of three steps and strengthens all parts of the feet and toes

Relieve foot pain with exercises: This exercise consists of three steps and strengthens all parts of the feet and toes.

  • Sit upright on a chair with your feet flat on the floor.
  • Keep your toes on the floor and lift your heels. Pause when only the balls of your feet remain on the floor.
  • Hold this position for 5 seconds before lowering the heels again.
  • In the second phase, raise the heels and align the toes so that only the tips of the big toe and second toe touch the floor.
  • Hold the position for 5 seconds before lowering the heels.
  • In the third step, raise the heels and curl the toes inward so that only the tips of the toes touch the floor. Hold this position for 5 seconds.
  • Build flexibility and range of motion by repeating each step 10 times.

Stretching the big toe to relieve pain.

It is important to keep the big toe in a wide range of motion


It is important to keep the big toe in a wide range of motion. The following exercise also has three steps and is designed to stretch and relieve pain in the toes caused by wearing tight shoes.

  • Sit upright on a chair with your feet flat on the floor.
  • Place your left foot on your right thigh.
  • Using your fingers, gently stretch the big toe up, down and to the side.
  • Hold the big toe in each position for 5 seconds.
  • Repeat this exercise 10 times before switching to the other foot.

Toe spread to improve muscle tone

Toe spreading can improve control over toe muscles

Toe spreading can improve toe muscle control. You can do the exercise on both feet at the same time or alternate, whichever you are more comfortable with.

  • Sit on a chair with your back straight and your feet resting lightly on the floor.
  • Spread your toes as far apart as possible without tensing them. Hold this position for 5 seconds.
  • Repeat this movement 10 times.
    Once you have built up their strength, you can try wrapping a rubber band around the toes. This increases resistance and makes the exercise more challenging.

Relieve foot pain with exercises: Toe Curls

Relieve foot pain with exercises-toe bends exercise the flexor muscles of the toes and feet


Toe curls exercise the flexor muscles of the toes and feet and improve overall strength.

  • Sit upright on a chair with your feet flat on the floor.
  • Place a small towel on the floor with the short side facing your feet.
  • Place the toes of one foot on the short side of the towel. Try to grasp the towel between your toes and pull it toward you. Repeat this exercise five times before switching to the other foot.
  • To make this exercise more challenging, try weighing down the other end of the towel with an object.

Picking up marbles to strengthen muscles

Picking up marbles can strengthen the muscles on the bottoms of the feet and toes

Picking up marbles can strengthen the muscles on the bottoms of your feet and toes.

  • Sit upright on a chair with your feet flat on the floor.
  • Place an empty bowl and a bowl of 20 marbles on the floor in front of your feet.
  • Using only the toes of one foot, pick up each marble and place it in the empty bowl.
  • Repeat this exercise with the other foot.

Toe stretching for heel pain.

Relieve foot pain with exercises - Toe stretching helps prevent or treat plantar fasciitis

You can relieve foot pain with exercises by practicing toe stretching. This is helpful in preventing or treating plantar fasciitis, a condition that causes pain in the heel when walking and difficulty lifting the toes.

  • Sit upright on a chair with your feet flat on the floor.
  • Place your left foot on your right thigh.
  • Pull your toes up toward your ankle. You should feel a stretching sensation on the bottom of your foot and heel.
  • Hold the position for 10 seconds. Massage the arch of your foot during the stretch to relieve tension and pain.
  • Repeat this exercise 10 times on each foot.

Roll a golf ball to relieve arch discomfort.

Rolling a golf ball under your foot can help relieve pain in the arch of your foot

Rolling a golf ball under your foot can help relieve discomfort in the arch of your foot and relieve pain associated with plantar fasciitis.

  • Sit upright in a chair with your feet flat on the floor.
  • Place a golf ball – or other small, hard ball – on the floor next to your feet.
  • Place one foot on the ball and move it around, pressing down as hard as you can. The ball should massage the bottom of the foot.
  • Do this for 2 minutes and then repeat with the other foot.
  • A frozen water bottle can be a soothing alternative if suitable balls are not available.

Achilles tendon stretch for strong heels.

The Achilles tendon can be easily overstretched, but keeping it strong can help with foot pain

The Achilles tendon connects the heel to the calf muscles. It can be easily overstretched, but keeping it strong , can help with foot, ankle or leg pain.

  • Stand facing a wall and raise your arms so that your palms are flat against the wall.
  • Pull one foot back, keeping the knee straight. Then bend the knee of the other leg.
  • Keep both heels flat on the floor.
  • Push the hip forward until you feel a stretch in the Achilles tendon and calf muscles.
  • Hold the position for 30 seconds before switching sides. Repeat the exercise three times on each side.

These exercises can also improve foot mobility and help keep sufferers active for as long as possible