9 Foot Exercise At Home

9 Foot Exercise At Home

Easy Foot Exercise at Home

Many people are suffering from foot or ankle discomfort at some stage of life. Maintaining your feet in good shape can help you feel better and increase your overall health and flexibility.

Exercise and relaxing the feet regularly will ensure that the muscles provide the best support possible. These exercises may also improve foot strength and flexibility, allowing a person to stay active for as long as needed.

Most foot activities are simple to perform and do not require the use of any special equipment. People can do them at home as part of a regular workout plan. There is a list of foot exercise at home, let’s discuss them one by one. 

1. Raise, point, and curl your toes

This foot exercise is divided into three parts, each of which will help develop different regions of the foot and toes. This is the topmost foot exercise to try at home.

Raise, point, and curl your toes

  1. Sit up straight on a chair with your feet touching the floor to perform this exercise.
  2. Raise the heels while keeping the toes on the floor. So only the balls of your feet are on the ground, ground to a stop.
  3. Before lowering the heels, hold this posture for 5 seconds.
  4. Lift the heels and point the toes in the second stage so that just the ends of the big and second toes touch the floor.
  5. Before lowering, hold for 5 seconds.
  6. Lift the heels and bend the toes inside during the third stage so that only the tips of the toes are contacting the floor. Stay in this position for a total of 5 seconds.
  7. Repeat each stage ten times to increase flexibility and mobility.

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2. Press your big toe 

Press your toe - Foot exercise at home

  1. Lift your other four toes and press your big toe into the floor. 
  2. Do 12–15 reps each foot while holding each press for 8 seconds. Throughout the day, exercise.

3. Stretch the plantar fascia

To do this exercise:

  1. Sit with your back straight in a chair and your feet flat on the floor.
  2. Place your foot on a rounded surface. 
  3. Roll the ball of your foot back and forth over the object for a few minutes with little pressure.
  4. If no suitable balls are available, a frozen water bottle can be used as a quiet alternative.

4. Stretch your big toes 

It’s essential to ensure a wide range of motion in the big toe. The following foot exercise at home includes three parts, is designed to stretch and reduce toe pain caused by tight shoes. 

To do this exercise: 

  1. Sit with your back straight in a chair and your feet flat on the floor.
  2. Your left foot should be on your right thigh.
  3. Stretch the big toe up, down, and to the side using your fingers. 
  4. Hold each position for 5 seconds with the big toe.
  5. Before switching to the other foot, repeat this ten times.

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5. Towel pickup 

Toe curls strengthen the flexor muscles in the toes and feet, resulting in increased overall strength.

towel pickup - foot exercise at home

To do this exercise:

  1. Place a towel in front of your chair on the floor.
  2. Pick up the towel with your toes while putting your heel on the ground. 
  3. Rep 10-20 times more. 
  4. By adding a little weight to the towel, this exercise can be improved. 

6. Limber up

Try this to warm up your foot before attempting other workouts.

To do this exercise:

  1. Sit down in a chair with your feet level on the ground.
  2. Lift your left leg off the floor and use your big toe to make clockwise circles in the air for 15 to 20 rotations. 
  3. Make another 15 to 20 circles in the opposite direction, this time in a circular positioning.
  4. Continue the process with your right foot.

7. Standing calf stretch 

The Achilles tendon is a stretch of tissue that connects the heel to the calf muscles. It is sensitive to strain, but keeping it strong can aid with foot, ankle, and leg pain.

Standing calf stretch - foot exercise at home

To do this exercise:

  1. Place both hands on the wall in front of you as you stand facing it. 
  2. Place one foot in front of the other, about 30 centimeters from the wall. 
  3. Maintain a straight back knee and a flat back heel on the floor.
  4. Bend your front knee slowly until you feel a stretch in your rear leg’s ankle.
  5. Relax and repeat a minimum of 10 times. 
  6. For a softer stretch, do this exercise with your back knee slightly bent.

8. Stretch your calves deeply

Follow these steps to do this exercise:

  1. Stand on a step and hang your heel over the side. 
  2. For support, you might need to hold anything. 
  3. Allow your heels to fall to the ground and feel the calf muscles and Achilles tendon stretch. 
  4. Hold the position for 20 seconds. Rep 3 times more. 

If these exercises produce new pain or make your problems worse, stop doing them.

9. Sand walking 

Walking in the sand barefoot is an excellent method to stretch and strengthen your feet and calves. The soft texture of sand makes walking more physically challenging. Therefore this is a good foot exercise at home. 

foot exercise at home

To do this exercise

  1. Go to the beach, the desert, a volleyball court, or any other sandy environment. 
  2. Take off your shoes and socks. 
  3. For as long as you can, go for a walk. To avoid overexerting the muscles in the foot and calves, slowly increase the distance. 


It’s a good idea to keep your feet and ankles in good shape. The foot exercise at home listed above can help relieve pain, prevent discomfort, and lower the chance of injury.

People who have a diagnosed foot issue, such as foot problems or an Achilles tendon strain, may benefit from workouts. If possible, contact a healthcare expert before beginning a new workout and stretching plan.