Foot Exercises for Stretching and Strengthening & Range of Motion

Human feet have more than 100 muscles, and a typical day involves a lot of abuse. Our feet are subject to constant pressure and pounding as we go about our day. Incorporating a regular workout regimen into a daily schedule subjects our feet to even more stress and can easily lead to injury. Stretching is a good way to strengthen foot muscles and prevent injuries. Stretching helps feet recover from injuries and to increase and maintain flexibility.

  1. Simple Stretches

    • Doing simple stretches with your feet is an easy way to strengthen the muscles and increase flexibility. Stretching does not require any special equipment and can be done almost anywhere. Simply flex your feet repeatedly while pointing your toes. This can be done lying on your back or sitting in a chair. This helps build strength in the foot muscles. Rotate your foot from side to side while you point your toes. If your feet are sore or injured from overuse, this is a good habit to include in your morning routine.

    Gym and Group Activities

    • Yoga and pilates courses include several exercises that concentrate on lower leg and foot muscles. Concentrate on posture exercises that place the weight on the foot and heel. Take advantage of the weight room. Several weight machines designed to strengthen leg and calf muscles can be used for foot exercises. Use the leg press machine. Keep your legs extended, and press the weights with the balls of your feet.

    Heel Exercises

    • One of the most common sources of discomfort and injury is the heel. Heel pain is caused through overuse and stress. Typically, the tissue is torn or damaged in the planter fascia ligament. Various exercises that concentrate on the heel will help ease discomfort and make the tissue stronger.

      To strengthen the Achilles tendon, place your hands on the wall in front of you and place one foot in front of the other. Keep both feet flat on the ground. Bend your legs until you feel the stretch in your lower legs and heels. Hold for 15 minutes. Place the other foot in front, and repeat the exercise. Repeat several more times with each foot.

      An exercise that will strengthen stabilization muscles in your foot and improve your gait involves marbles or pebbles. Sit in a chair and place marbles on the floor in front of you. Grip the marbles or pebbles between your toes. Pick them up, and place them in a cup. Do this exercise three times a week for 5 to 10 minutes.

    Foot Massage

    • Manipulating and massaging the muscles in your feet is another way to strengthen them and help heal an injury. Foot massage is easy to do by yourself. Massage the different parts of your foot with your hands. Massage the muscles as deeply and firmly as you can. Another simple technique is to use a tennis ball, rolling pin, or plastic bottle. Place your foot on top of the object and roll it back and forth several times. Do this 5 minutes a days several days a week.