Physical Therapist Shares 3 Simple At-Home Exercises to Build Stronger Feet

When it comes to getting stronger, most people immediately think of the "show" muscles, like the arms, chest, and maybe even the lower body (if you don't skip leg day). But we tend to forget about equally important areas, like the feet, until pain starts manifesting. It may not seem like that big of a deal, but as we age, the cumulative effect of weak feet can have an effect on the entire kinetic chain.

"If you experience aching, deep fatigue, or cramping in your arches, the soles of your feet, or even your calves after a long walk or standing for a few hours, it is a strong indicator that your intrinsic foot muscles lack the necessary strength and endurance," says Troy Hurst, PT, DPT, medical writer for Flow Feet Orthopedic Shoes. "The muscles are fatiguing quickly because they cannot handle the sustained mechanical load of supporting your body weight."

The intrinsic foot muscles are the small, deep muscles located entirely within the foot that act as its core, helping support the arch and maintain stability during movement. When these muscles fail to properly support the arch, more stress shifts onto passive structures like the plantar fascia, which can become overstrained and lead to plantar fasciitis. The posterior tibial tendon along the inside of the ankle can also become overworked as it tries to prevent the arch from collapsing, leading to irritation and inflammation over time.

Related: This Is Hands Down the Quickest Way to Fix Arch Pain for Men Over 40, According to a Podiatrist

Such weakness affects movement up the kinetic chain, causing the tibia to rotate inward and increasing stress on the inner knee, which over time can contribute to knee, hip, and even low back pain. Weak feet can also reduce proprioception, the body’s ability to sense position and balance, since the soles of the feet provide critical sensory feedback to the brain.

"When the foot muscles are weak, and the sensory feedback loop is dulled, the risk of falls drastically increases. In older adults, a simple loss of balance due to weak feet can lead to fractures, loss of independence, and a decline in overall quality of life," Hurst adds.

Luckily, you can strengthen your intrinsic foot muscles with exercises that isolate them directly, preventing the larger muscles of the lower legs from taking over. Read on for a few of Hurst's favorite exercises to strengthen the feet.

Exercises to Strengthen Your Feet

Hurst suggests doing foot-strengthening work three to five times per week. If you already have foot issues, it’s best to check with a podiatrist or physical therapist for personalized guidance.

How to Do Short Foot

1. Begin in a seated position with feet flat on the floor.
2. Shorten the foot by pulling the ball of your foot toward your heel to raise the arch. Keep your toes flat and relaxed.
3. Hold the contraction for about 5 seconds, then release.

How to Do Toe Yoga

1. Sit or stand barefoot.
2. Lift your big toe while keeping the other four toes pressed into the floor.
3. Proceed to reverse it by press the big toe down and lifting the other four toes.
4. Alternate back and forth in a controlled manner.

How to Do Towel Scrunches

1. Place a small hand towel flat on a smooth floor.
2. Use your toes to grab and pull the towel toward you, scrunching it up under your arch.
3. Continue scrunching it under your foot until fully gathered.
4. Rest and repeat.

Related: Should You Lift Barefoot for Better Gains? A Physical Therapist Weighs In