Feet are the foundation of your body. They support you in every step, run, and jump. Yet, they’re often overlooked in fitness routines. For those homeowners, you understand the last thing you need is a weak spot in your foundation. Toe strengthening exercises will help you address those foundational issues, so you can avoid calling someone to come in, gut the place, and attempt to rebuild it(surgery). A house seems like a silly comparison, but is very accurate. If you build it from the ground up, with a strong foundation, you have zero need to worry about weaknesses and problems that lie ahead. Our guide will explore exercises to strengthen your toes (foundation), and overall foot structure because we want your feet happy and healthy.

Why You Need Toe Strengthening Exercises

Weakness in the toes and feet can lead to several issues including; poor balance, reduced mobility, and extreme discomfort. By strengthening these areas you can:

• Greatly improve balance and stability.
• Increase foot function and mobility.
• Prevent and treat common foot conditions (bunions, hammertoes, claw toes, etc.<Paleopathological Study of Hallux Valgus, S.A., May>.
• Even boost performance in running or weightlifting activities.

You'll begin to ask yourself, “ Why do my feet feel so much better?” The answer is simple, YOU. You put in the work everyday to make them stronger!

Here’s Our List of Toe Strengthening Exercises

These simple yet effective toe strengthening exercises can be done at home with minimal equipment. Start slowly and increase repetitions as you notice your strength improving.

1. Toe Presses

How to Do It:

1. Stand up with your feet shoulder width apart.
2. Place a hacky sack or ball under your big toe.
3. Press your big toe into the ball or hacky sack and lift right back up.
4. Repeat for 10 repetitions and then switch feet.
5. Complete 3 sets on each foot.
6. Move the ball or hacky sack under the 2nd, 3rd, and 4th toes and repeat steps 1-5.

2. Toe Spreading

How to Do It:

1. Stand up with your feet shoulder width apart.
2. Lift up one foot and then slowly plant and press your big toe into the ground.
3. Make sure to plant your toes one by one until each of them have been planted on the ground.
4. Spread your toes as your foot comes down (your heel should come down at the very end).
5. Hold for 5 seconds before lifting your foot back up.
6. Repeat 10 times on each foot.
7. Complete 3 sets on each foot.

3. Hacky Sack Curls

How to Do It:

1. Stand up with your feet shoulder width apart.
2. Place a hacky sack under the base of your foot with your heel flat on the floor.
3. Use your TOES ONLY to pull the hacky sack closer to the heel (should feel your arch muscles contracting).
4. Push the hacky sack back to its original position using your TOES ONLY (heel should never move when completing this exercise).
5. Repeat 10 times for each foot.
6. Complete 3 sets on each foot.

4. Short Foot Exercises

How to Do It:

1. Stand up with your feet shoulder width apart.
2. Plant your foot firmly on the ground.
3. Contract your arch muscles by lifting your arch upward.
4. Hold for 10 seconds then relax your foot.
5. Repeat 10 times for each foot.

Incorporating Toe Strengthening into Your Routine

To see noticeable improvements, consistency is key. Start with these exercises 3–4 times a week. Gradually increase frequency as your feet adapt. Consider combining these toe-specific exercises with broader foot strengthening exercises.

Additional Tips for Healthy, Strong Feet

• Go Barefoot: Spending time barefoot allows your feet to engage and strengthen naturally. Activities like yard work, yoga, exercising are all great opportunities to take your shoes and socks off.
• Use Toe Spacers: Yes, we are biased, but devices like Correct Toes help realign the toes over time. They strengthen your feet, but also help increase blood flow. For those unfamiliar, a study by Julia L. Jacobs and other colleagues (Passive hallux adduction decreases lateral plantar artery blood flow: a preliminary study of the potential influence of narrow toe box shoes, 2019) demonstrated how shoes with a narrow toe box and passive hallux adduction can reduce blood flow in the lateral plantar artery.
• Wear Foot Shaped Shoes: The previous bullet point should tell you why this is important. Choose footwear with a foot shaped toe box! There are several prominent brands on the market and the industry continues to grow. Look for features like zero-drop, flexible toe spring, thin soles, and flexible material. Be Lenka's for example has some great options for winter boots. If you are someone looking ahead to summer, LUNA Sandals are some of the best on the market.

Final Thoughts

Follow the toe strengthening exercises above, and you will see it takes no longer than ten minutes to complete. Keep in mind, the first day will not be perfect. The toe spreading and short foot exercises can be challenging in the beginning. That is ok because we want you to challenge yourself. We want you to feel in control of your foot movements, and the best way is consistency. If you have genuine concerns about an injury or a pain in your feet. Please reach out to us. You can book an appointment at https://www.nwfootankle.com/scheduler/ or give us a call at (503) 243-2699. We are here to help you get one step closer to stronger feet during your journey.