Exercises to Strengthen Muscles of the Feet

S.Bamila

M.V. Centre for Diabetic Foot Care, Podiatry, Research & Management

This is a set of six foot exercises to be done while you are sitting on a high seat with feet not touching the ground.

1. Bend toes down. Try to keep toes straight. You can use your hand to help position the toes or get someone to help you.

2. Raise ankle up, but keep toes down.

3. Relax the toes.

4. Flex toes down and at the same time flex ankle down. Feel a squeeze in the arch.

5 . While keeping toes flexed, move the front of the foot inward (inversion)

6. Then move the front of the foot outward (eversion). Relax.
Repeat steps 1-6


DO these FOOT EXERCISES with feet on the ground.

1. Exercise position: Sit in a chair with feet flat on the floor. Raise toes off the floor several times. Keep the ball of the foot on the floor. This exercise is important for walking and helps to keep up the normal range of movement of the toe joints.

2. Exercise position: Sit in a chair with feet flat on the floor. Slide the foot back under the chair. Raise the heel, while keeping the ball of the foot and the toes on the floor. This exercise stretches tight muscles under the foot and maintains normal range of motion of the toe joints.

3. Exercise position: Sit in a chair, with feet flat on floor. Keeping the feet and toes flat on the floor, press the toes into the floor. Keep them as straight as possible. Do not allow them to curl. This strengthens the small muscles of the toes.

4. Exercise position: Sit in a chair, with feet hanging loosely. Spread the toes far apart then squeeze together as tightly as possible. After some practice, you can put a wide rubber band around your toes and spread them against resistance, further increasing strength of the small muscles.


5. Exercise position: Sit in a chair, with feet flat on the edge of a bath towel or newspaper. Curl the toes and draw the towel/ newspaper under the foot. As you get stronger, add a weight to the other end of the towel/ newspaper. This exercise strengthens intrinsic muscles.


6. Exercise position: Sit in a chair. Place a marble on the floor, and pick it up with your toes. This exercise strengthens the small muscles of the toes.

7. Exercise position: While standing, hold lightly onto a counter top or sturdy chair for balance. Rise up onto the tips of the toes, then rock back onto the heels, lifting the toes off the floor at the same time. Do this several times. This can also be done while sitting.

This exercise improves balance and leg strength when done standing and increases foot and ankle movements and strength of the muscle.

It is important to keep this muscle strong and your ankle flexible so that you can pick up your toes when you walk, and avoid tripping.

8. Exercise position: Sit in a chair. Straighten one knee and bend the ankle. Point the toes toward the knee and feel the stretch of the calf muscle . Repeat 4 times on each leg, alternating legs. This exercise prevents cramps in the lower leg.

9. Exercise position: Sit in a chair. Move your feet as if you are writing alphabets in the air.