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Top 12 Exercises & Stretches to Treat and Prevent Foot Pain

Written by Bianca Charles on August 27, 2021

Last updated March 27, 2024

We’re counting down to Feet First Clinic’s 12 year anniversary coming up on September 1st. Over the past 12 years, our chiropodists have been treating all kinds of foot pain. Our feet do a lot for us, yet they are often overworked and overlooked. One of the best ways to help them out is to do stretches and strengthening exercises for them. By doing conditioning exercises for our feet, legs (and pretty much our whole lower body), it gives our feet the strength to keep us moving. This ultimately reduces (and can even prevent!) foot pain. So, in honour of our 12th anniversary, we’ve rounded up our top 12 exercises for happy, strong and healthy feet!

Here at Feet First Clinic, we’re super passionate about stretching and exercising for preventing and treating foot pain. So much so that we had a stretching series earlier this year on Instagram, and set up a Stretching Pinterest Board. On Pinterest board, you’ll find all the video demonstrations from our stretching series, as well as infographics demonstrating top-notch conditioning exercises for different parts of the body. It’s a great mobile-friendly on-the-go resource to help you remember which exercises to do, and how to do them. Best of all, we specifically compiled exercises that are quick, convenient and accessible.

In this article, we’ll showcase three exercises for each of the following areas:

  • Toes
  • Arches
  • Ankles
  • Legs (overall exercises that are great for your mobility!) 

These exercises all help improve function and mobility, and are good for everyone – whether or not you have foot pain. You can also perform them throughout your day – whether you’re at work or home, sitting, standing or lying down. Taking the time to focus on these movements and adding them to your routine for consistency is excellent. And if you want to up the ante, we also suggested some equipment you could use to increase the intensity.

Keep in mind: everything in our body is connected. So any exercises that work on the muscles in the mid to lower part of your body will benefit your feet.

Toes

Our toes are home to many tiny joints, muscles and ligaments. But don’t let their size fool you – these muscles and joints play a critical role in absorbing our body weight when we move. In fact, the First Metatarsophalangeal joint at the base of our big toe is responsible for absorbing up to 60% of our body weight when we move! Because our toes take on such a burden, they can easily be overexerted, strained and get very tight. When we stretch and exercise our toes, it strengthens them so they have an easier time taking on this burden, which helps reduce pain. Stretching also helps improve circulation to the tiny blood vessels in our toes. Whether you’re an athlete who wants to stay in top shape, or have concerns about foot pain, proper toe stretching is a great way to improve your overall health and mobility.

Start by doing each exercise for 10 reps on each foot in succession and build up your momentum over time.

Toe Splay

You can do this exercise standing, sitting, or even lying down, any time, and anywhere. Simply try spreading and moving your toes apart from each other, one-by-one. This stretch feels so good on the balls of your feet—a standout move to combat Bunions, Hammertoes, Plantar Fasciitis, and for any active person. To increase the intensity level, wrap a resistance band or any kind of elastic around your toes. Check out Healthline.com for a great video demonstration of this exercise. 

Toe Flex & Raise

Start standing or sitting, with your feet flat on the ground. While keeping your heels on the ground, gently raise your toes upward so that your foot is flexed, and then lower them back down. Then shift your weight onto your toes and lift your heels off the ground, and lower them back down. 

Toe Curls

Curling your toes is the reverse of toe raises. They’re a great way to strengthen the muscles and ligaments in your feet, and also boost circulation to the tiny vessels in your feet and toes. To do toe curls, scrunch a towel underneath your toes like you’re trying to grip it with your toes. Then release and repeat.

Arches

Whether your arches are normal, high, or flat, stretching them is imperative. Our arches play a critical role in supporting the structures in our feet. If they’re neglected, it can lead to other issues, like plantar fasciitis, that can substantially impact your mobility and cause foot pain.

Ball Roll

This exercise is a must-have for anyone with plantar fasciitis, heel pain, or arch pain – it’s a foot exercise staple and one of our chiropodists’ top recommended exercises. Simply roll a ball under the heel, ball and arch of your foot, like a massage. Move the ball back and forth, then side to side. Make sure you also get the base of the toes. This will loosen tight muscles and ligaments along the bottom of your foot. You can use a tennis ball, golf ball, or any ball around that size that you can roll it deeply into the arch of your foot. You can also try using a water bottle. Do this for 2 to 3 minutes a day for happy, healthy feet.

Towel Stretch

Sitting down with your feet stretched out in front of you, take a towel (or a resistance band) and wrap it around the ball of one foot. Keeping your knee as straight as possible, pull the towel back toward you so that your foot slightly comes off the ground.  Hold for about 30 seconds, release for 10 seconds, and then repeat 5 to 10 times on each side. You will feel the stretch in your foot, ankle, and up into your posterior leg muscles, like your calves and hamstrings. This stretch is highly recommended for people with plantar fasciitis and Achilles tendonitis. 

Toe Extension

This stretch is great for the arches and helping with plantar fasciitis. To do it, sit in a chair, rest one foot on your opposite thigh and grab your toes. Pull each toe towards you one at a time until you feel a stretch in balls of your feet and arch area. Massage your arch with your other hand while you do this. For a great video demonstration with instructions, check out Healthline.com. 

Ankles

Ankle Circles

Ankle circles are a form of dynamic stretching. It stretches the muscles in your ankle while also warming up the joints. It’s perfect for first thing in the morning when you get out of bed, or before a workout. To do ankle circles, simply rotate your ankles in circular motions clockwise, and then counterclockwise (like a circle!). You can do this either seated or standing.

Calf Stretch

Did you know one of the most common causes of ankle and foot pain is tight calf muscles? Fortunately, these muscles can be easily stretched. All you need is a wall or something sturdy to lean on. Simply place one foot in front of you against the wall and the other foot directly behind you. Then place your hands on the wall, bend your front knee and lean forward while keeping your back leg straight with your back foot planted flat on the floor. Hold for 30 to 60 seconds on each side. You’ll feel the stretch along the back of the lower part of your leg (the calf muscles.

Achilles Stretch (Soleus Stretch)

This stretch is great for Achilles tendonitis and plantar fasciitis. It’s very similar to the calf stretch above, but this time you’re going to also slightly bend your back leg (instead of keeping it straight, as you would for the calf stretch). Make sure you still keep your back foot flat on the ground when you bend your leg. You’ll then feel a stretch by the Achilles tendon, located on the back of your ankle. Get a good, deep stretch!

Legs

Calf Raises

The calves connect to our ankles and feet, so strengthening them eases the burden on the joints in our feet and ankles. Calf raises are a great way to do this. To do a calf raise, stand upright, and then slowly raise your heels off the ground so that you’re standing on the balls of your feet, and then lower them back to the ground. You can do both legs at the same time, or increase the intensity by doing one at a time. You can also hold onto a wall or countertop for balance. As you raise and lower your heels, you’ll feel the burn in your calves. Do 10 reps for each leg. 

Knee to Chest Stretch

Lying in bed or on the floor, bend one leg, wrap your hands around your shin and pull your knee into your chest. Bring it in as close as you can and breathe. You will feel this stretch from your hips down. This stretch is particularly great for mobility because it works the muscles in your low back, hips, buttocks and thighs – perfect for those with rheumatoid arthritis.  

Downward Dog

This yoga pose is fairly well-known for stretching out your entire posterior chain (the muscles all along your backside). It works the muscles in your back, buttocks, hips, hamstrings and calves. Here’s how to do it:

With your feet firmly planted, engage your core, place your hands on the ground in front of you, and raise your hips off the ground, creating an A-frame position.

Pro-tips: Shift your hips and weight backward into your legs. Try your best to keep your heels on the floor. You can build up to this over time for the ultimate full-body workout.

Looking for more Foot Exercise Inspiration?

Call us at the clinic today at 416.769.3338 (FEET) and book your appointment! We offer foot assessments with a full biomechanical analysis to see how we can help you find balance in your body, from the feet up.

Everything You Need for Healthy Feet - All Under One Roof

At Feet First Clinic, we’re always excited to welcome new clients! We’re Toronto’s one-stop-shop for all your foot-related needs. For 15 years, our staff and licensed chiropodists have been helping people with their feet. From foot care to foot pain to foot products – we do it all! Give us a call to ask our friendly staff any questions you may have! Our Toronto foot specialists are ready to help!

Call us at 416-769-3338 or Book Your Assessment Today!

Bianca Charles Photo

About Author: Bianca Charles

With 15 years of dedicated experience in podiatry, Bianca Carter offers a wealth of knowledge and expertise at Feet First Clinic. Throughout her career, Bianca has worked closely with leading chiropodists, continually deepening her understanding of all aspects of foot care.
Learn more about Bianca Charles

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5 Ways Cold and Wet Weather Impacts Your Feet
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Since cracked skin can cause pain and even bleed, it becomes essential to protect your feet. This dryness isn’t just unsightly—if the cracks open up, it creates an easy pathway for infections. This can lead to debilitating pain and bleeding that makes walking difficult. Regular moisturizing with a medical-grade foot cream is a straightforward way to combat dry feet and cracked heels. Look for products that contains a high urea concentration, which will help your skin replenish and retain lost moisture. It's important to use a foot cream instead of a regular moisturizer for your feet because the skin on your feet is thicker than the skin elsewhere on our body. Therefore, a regular body or facial moisturizer won't cut it - especially during the dry, colder months. While you're at it, take your hydration to the next level by always remembering to drink your eight glasses of water per day. This advice still holds up today! 2. Reduced Circulation Cold weather can mess with your blood flow, which can pose a problematic obstacle for foot health. When temperatures drop, blood vessels constrict to preserve heat, meaning less blood flows to your extremities. This is called vasoconstriction.  As a result, your feet may feel cold, numb, or even tingly. Poor circulation can also lead to prolonged healing times for cuts or blisters. This is concerning for diabetes patients with neuropathy who are already struggling with wound healing issues. That's why cold weather diabetic foot care should always include steps to monitor and improve blood flow— including daily foot inspections and easy foot exercises.  Wearing thermal socks and ensuring your feet are properly insulated can help combat the impact of reduced circulation. 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Skin Conditions https://www.youtube.com/shorts/xZ4RQwPmCzg It might seem strange to consider blisters a winter problem, but they can definitely crop up due to cold weather foot care challenges.  Wearing heavy boots and thick socks can cause friction, leading to blisters on your heels or toes. This is why it’s extremely important for boots to fit snugly, but not be too tight. So if the socks you like to wear in the winter are causing your boots to constrict your feet, they don’t fit!  And if your feet are already dry, cracked, or dealing with reduced circulation, they’re even more susceptible to developing painful blisters. Combat this by ensuring your boots and sock combo always fit perfectly together, and opt for moisture wicking socks to go the extra mile.  Another common winter foot problem is athlete's foot. Though often associated with the hot summer months and public swimming pools, athlete's foot is no stranger to winter either. Athlete's foot thrives in wet, damp areas, so instead of crowded public summer pools, fungal infections change their habitat to the wet-from-the-snow environment inside your boots. And keep in mind, you can get athlete’s foot simply by coming into contact with someone who already has it.  When you’re tackling wet feet, whether it’s from snow or rain, you need to dry them thoroughly before putting on warm socks. Athlete’s foot loves moist environments, so making sure your feet are dry is key. If you start to notice itchy or peeling skin between your toes, it’s a sign that athlete's foot might be setting in. Treat it promptly with your Toronto chiropodist, who can provide the right antifungal products. Make sure you also keep your feet clean and dry and avoid sharing shoes and socks to protect your feet from a future infection. 4. Stiffness and Joint Pain https://www.youtube.com/shorts/n46k32OZgco Cold weather tightens your muscles, which in turn can lead to stiff joints. This discomfort can be particularly noticeable if you already have arthritis or any other joint-related issues. Without the right cold weather foot care, your feet can end up feeling stiff, which can affect your overall mobility. To help counteract this, regular stretching and low-impact exercises, such as foot rotations, can keep your joints limber. This season also requires some extra attention to footwear. Choose shoes with ample support to keep your feet cushioned against the impact of walking on hard, cold surfaces. Slippery conditions can further aggravate joint pain because your body works overtime to stay balanced, putting extra pressure on your feet. Adding orthotics or insoles that provide added arch support can also reduce some of this strain and make your steps feel more cushioned and less jarring. 5. Winter Related Foot Conditions Winter brings its own set of unique foot problems, including chilblains, frostbite, and Raynaud’s disease, all of which can make cold weather foot care a bit trickier. Chilblains occur when your feet are exposed to cold, damp environments, causing painful, itchy red patches. This is particularly common in teenagers, or people who quickly reheat their feet after being in the cold, so it’s best to warm up slowly. Frostbite is another concern in extreme cold, as it can severely damage your skin and tissues. Frostbite can occur more quickly than you might expect, especially if you don't protect your feet from the weather. Signs of frostbite include numbness, skin discolouration, and a hard, waxy texture. If you think you may be experiencing frostbite, it’s essential to seek medical help immediately. To prevent frostbite, be sure to layer up and wear weatherproof boots that keep your feet dry and warm. Lastly, Raynaud’s disease can be exacerbated by cold weather. People with Raynaud’s experience an exaggerated response to cold, which restricts blood flow to the toes, leading to reduced circulation and making your feet even more vulnerable. Keeping your feet constantly warm and avoiding sudden temperature changes can help manage Raynaud’s symptoms, but if you experience persistent pain or numbness, you should consult a healthcare provider.
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October 17, 2024
6 Foot Exercises to Strengthen and Protect Your Feet
Studies show that 8 weeks of a solid foot health workout can increase intrinsic foot muscle volumes by up to 22.8%. These are the various small muscle groups located entirely within the foot. They play a key role in stabilizing the arch, supporting balance, and enabling precise movements of the toes. Foot exercises can also help maintain extrinsic muscle strength. These are the muscles that connect to the foot, but are located just outside it, mainly in the lower leg, calf and Achilles tendon area. Foot exercises can also work your toes and the bottom of the foot, soothe pain, strengthen your ankles and prevent foot injuries. This article will list some of the best foot pain relief exercises you can incorporate into your daily routine, starting today! Ball Stretch View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) Simply rolling your back and forth on a small ball can help with plantar fasciitis, arch pain, bottom of the foot pain, and general foot fatigue. You don’t need a therapeutic massage ball—a tennis, lacrosse or golf ball will work.  Sit or stand comfortably and place the ball under your foot. Roll the ball slowly from your heel to your toes, applying gentle pressure for 2-3 minutes. Switch to the other foot. Toe Pulls View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) This exercise can help relieve plantar fasciitis, Achilles tendonitis, and general foot or calf tightness. Sit with your legs extended in front of you and your back straight. Use your hands to gently pull back on your toes, stretching the bottom of your feet and calves. Hold for 20-30 seconds. Release and repeat 2-3 times, focusing on a slow, controlled stretch. (Optional) Incorporate a resistance band by looping it around your feet and pulling back to deepen the stretch. Toe Flex and Raise View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) Work out your tibialis anterior, improve toe flexibility and balance and strengthen your feet with this fun exercise.  Stand with your feet flat and toes planted firmly on the ground. Lift your heels off the ground, keeping your toes pressed down, then slowly lower your heels back to the floor. Repeat the movement 10-15 times, focusing on control. Ankle Circles View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) This stretch helps strengthen your ankles and can improve general mobility.  Sit or stand with one foot lifted slightly off the ground. Rotate your ankle slowly in large circles, first clockwise, then counterclockwise. Repeat 10 times in each direction, then switch to the other ankle. Calf Stretch on a Step  A great choice for calf strengthening and targeting the extrinsic muscle group, this is a simple stretch that just requires a set of stairs!  Stand on a step with your heels hanging off the edge and hold onto a railing or wall for balance. Lower your heels slowly below the step, feeling a stretch in your calves. Hold for 20-30 seconds, then raise your heels back up and repeat 2-3 times. Marble Pick-Ups View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) This exercise can help with your general coordination and improve toe strength and flexibility, which may alleviate discomfort from conditions like bunions and arthritis. There are no time constraints with this one, simply focus on the task at hand.  Place small objects (like marbles) on the floor in front of you while seated. Use your toes to pick up each object and drop them into a nearby bowl or container. Repeat with both feet, aiming for 10-15 picks per foot.
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October 14, 2024
The Importance of Regular Foot Check-Ups: What to Expect During a Foot Clinic Visit
There are many at-home and natural remedies for foot pain that work, but there’s no denying the importance of foot exams with a top Toronto chiropodist. Some conditions require foot check-ups throughout the year and your foot clinic visits can make a big difference in not only your comfort levels, but your long-term health. Let’s take at what you can expect at a foot clinic appointment and why you should get your check-ups.  What You Can Expect at a Foot Clinic This depends on if you’re visiting your foot clinic for the first time or are following up with a specific service, such as a custom orthotic casting and fitting or a medical pedicure.  At Toronto’s Feet First Clinic, your first foot check-up—an initial foot assessment—helps determine your unique needs. It’s your chance to discuss any concerns so your chiropodist can tailor the care to what matters most to you. Many people schedule one if they have persistent foot pain, but you may also do it for diagnostic purposes, footwear recommendations and more. Why Schedule Regular Foot Check-ups? Regular foot care is mandatory if you have diabetes. Studies show that neglecting your feet and failing to visit your foot specialist may lead to infections, ulceration and limb loss. While they sound extreme and scary, chiropody services can help you prevent these problems.  Chiropodist visits for diabetes include full examinations (particularly to assess for neuropathy), nail and skin care, wound debridement, and more. Some experts recommend coming in every 4-6 months, but this may be more or less, depending on your condition.  Foot check-ups are also a must for anyone with arthritis, circulatory issues, a history of strain injuries like plantar fasciitis, chronic fungal infections, to name a few. They’re especially important as we get older. But really, anyone can benefit from a little foot TLC—whether you're on your feet all day or just looking to prevent future problems, regular check-ups help keep your feet healthy, pain-free, and ready to go wherever life takes you! An annual foot assessment is also a great preventative form of self care, like a wellness check for your feet. You don’t have to wait until you notice symptoms — assessments can catch early signs of the most common foot issues before they become painful.
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October 10, 2024
Common Fall Foot Problems and How to Prevent Them
Toronto's summer is behind us and the warm days of sandals won’t return until next year. But fall brings its own charm and many folks are excited for a new chapter. At the same time, you may also be looking to prevent foot issues this fall in as many ways as possible, and luckily, you’ve come to the right place! For top tips on blisters and dry skin prevention, as well as how you can fight some other common fall foot problems, keep reading today’s article!  Cracked Heels As summer’s humid air is replaced with dryness, the skin on your feet may dehydrate and over time, cracked heels can form.  One of the best fall foot care tips to prevent this is regular moisturizing. Use a nutrient-dense product like Gehwol’s Lipidro Cream, available at Toronto’s Feet First Clinic.  It helps lock in moisture and prevent further damage. Containing high-quality ingredients like avocado oil and urea, this cream helps your skin absorb water into its layers and supplies dry skin with the lipids it needs. Properties like allantoin can also soothe irritation sometimes associated with cracked heels.  Fungal Infections You may have heard how fungal infections like athlete’s foot are easy to contract during the summertime. Public pools, shared locker rooms and showers, and other communal spaces are all summer hot spots where this foot fungus can breed. But did you know that foot fungi is still a threat in the fall?  It can thrive when people wear closed shoes for longer periods, trapping moisture and warmth. To prevent this, keep feet clean and dry, wear breathable socks, and choose shoes that allow proper ventilation. Shoes should also be waterproof to prevent extra water getting into your shoe’s environment. To find the right pair for fall, visit your local Toronto foot clinic for a shoe fitting.  While you’re at it, learn all about the best foot hygiene here! Musculoskeletal Foot Conditions Musculoskeletal foot conditions can flare up as the fall chill starts to bite, making each step feel a little extra uncomfortable.  Cold temperatures cause the tissues in your joints to contract, putting pressure on nerve endings and leading to more foot pain and aggravated osteoarthritis. The cold can also worsen foot conditions like plantar fasciitis and other sources of arch and heel pain. Get ahead of this issue by wearing boots with solid insulation that traps warmth. Also, keep your feet extra cozy with warm socks — a Toronto chiropodist may even suggest a pair of compression stockings (like Sigvaris' Thermoregulating Wool or Merino Wool compression stockings).  Blisters Autumn foot health often involves managing painful blisters. As new footwear makes its debut, a tight squeeze can slowly wreak havoc and cause discomfort. To keep your feet happy and blisters at bay, make sure your shoes fit securely and snugly (but not tight!) to prevent excessive friction rubbing against your skin. Wear your boots with other products like moisture control socks, foot powders, blister bandages and insoles to prevent this frustrating issue. 
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Carolina Charles

Patient Relation Coordinator (She/Her)

If you’ve been to the clinic before, chances are you had the pleasure of meeting Carolina! Carolina’s daily goal is going above and beyond to make sure patients are always completely satisfied. Having worked in the podiatry industry for 22 years, Carolina brings a wealth of knowledge pertaining to client service, insurance policies, and procedures.​ She steers the ship to make sure everything runs smoothly on the daily. Carolina is known for spicing up every outfit with her signature costume jewellery.