Foot Strength: Exercises for Strong & Healthy Feet

Long runs that end with burning arches. Trail descents that feel wobbly. Or just tired, achy feet after a day on your feet.

All of these have something in common: foot strength.

Your feet contain 26 bones, 30+ joints, and dozens of small muscles that help you balance, absorb impact, and push you forward with every step. When those muscles are weak or under-trained, stress shifts to passive tissues like the plantar fascia, ligaments, and tendons—setting the stage for heel pain, shin splints, and even knee or hip issues. Coaches describe the same pattern for endurance athletes in a detailed foot-strength guide from TrainingPeaks.

The upside: like every other muscle group, your feet can be trained.

This guide walks you through:

• What “foot strength” actually means
• How stronger feet improve running, balance, and day‑to‑day comfort
• A quick foot‑strength self‑assessment
• Tiered routines from beginner to athlete level
• How to safely use minimalist shoes and barefoot work

Use it as a plug‑and‑play plan or to personalize your current training.

This article is for education only and isn’t a substitute for medical care. If you have significant foot pain, recent surgery, diabetes‑related foot issues, or nerve symptoms, check with a clinician or physical therapist before starting a new program.

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What “Foot Strength” Really Means

When most people think about strong feet, they picture toned calves. But effective foot strength training targets three key pieces:

1. Intrinsic foot muscles – Small muscles that start and end within the foot (like abductor hallucis and flexor digitorum brevis). They help support your arches and control your toes.
2. Extrinsic foot and ankle muscles – Muscles in the lower leg (like the calf and tibialis posterior) whose tendons cross the ankle and attach into the foot, helping you point, flex, and stabilize.
3. Arches and plantar fascia – The medial, lateral, and transverse arches work with the plantar fascia (the thick band under your foot) to store and release elastic energy with every step, as explained in an educational overview on foot and ankle strength from E3 Rehab.

When the intrinsic muscles are weak, the plantar fascia and ankle tendons take more of the load. Over time, that can contribute to issues like plantar fasciitis, bunions, and “flat” arches.

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Why Foot Strength Matters (for Runners, Walkers, and Athletes)

1. Less Pain, Better Gait

In people with plantar fasciitis, an 8‑week randomized trial in Annals of Rehabilitation Medicine found that both strengthening and stretching programs significantly reduced pain and improved walking mechanics. That means building strength is as important as staying flexible.

Targeted high‑load strength training has also been shown to be more effective than stretching alone for chronic plantar fasciitis in a 2015 randomized trial on high‑load heel raises.

2. Improved Running Performance

For runners, the foot is your last point of contact with the ground. Stronger feet can:

• Maintain a more efficient arch “spring” under fatigue
• Help you tolerate higher training volumes
• Improve how you transfer force from hip and knee into the ground

An 8‑week study in recreational long‑distance runners compared direct short‑foot exercises (a foot‑core drill) with training in minimalist shoes. A 2024 paper in Scientific Reports reported that only the short‑foot group significantly increased lactate‑threshold running speed—about a 6% improvement, a key performance marker.

In other words: dedicated foot‑strength exercises may give more reliable performance gains than simply switching shoes.

3. Stronger Arches Without Endless PT Visits

A 2022 systematic review on minimalist footwear and foot muscles found that wearing minimalist shoes during walking or running increased intrinsic foot muscle strength by 9–57% and muscle size by about 7–11% over as little as 8 weeks. The authors suggested minimalist footwear can be a convenient way to strengthen feet—but emphasized the need for gradual progression and more data in people with existing foot problems.

4. Better Balance and Fewer Falls

Your feet are full of proprioceptors—sensors that tell your brain where you are in space. Weak feet and stiff ankles can make balance training harder than it needs to be. Strengthening the foot/ankle complex is a core part of many fall‑prevention and balance programs, as highlighted in E3 Rehab’s foot and ankle strength overview.

If stability is a priority, pair the foot drills in this article with our full‑body balance programs:

• Our guide to improving balance at every level
• Our fall‑prevention exercise program

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Quick Foot Strength Self‑Assessment

Use this 60‑second screen to find your starting level. Do each test barefoot or in thin socks, near a counter or wall for safety.

1. Single‑Leg Stand (30 seconds)
   Stand on one leg for 30 seconds without touching down or grabbing support.
2. Single‑Leg Calf Raises (10 reps)
   Holding a counter for light balance only, perform 10 smooth single‑leg heel raises, lifting as high as you can each rep.
3. Toe Control (“Toe Yoga”)
   Standing or sitting, can you lift just your big toes while the other four stay down—and then reverse it?
4. Arch Endurance (Short‑Foot Hold, 20 seconds)
   Standing, gently “shorten” your foot by pulling the ball of your foot toward your heel without curling your toes. Can you hold this for 20 seconds per foot without cramping?

Scoring

• 0–1 tests easy: Start with Level 1: Foundation & Pain‑Friendly.
• 2–3 tests easy: Start with Level 2: Strength & Endurance.
• All 4 tests easy: Start with Level 3: Power & Performance, and use Levels 1–2 for warm‑ups.

Re‑test every 4–6 weeks.

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Training Principles for Stronger Feet

Before you dive into exercises, keep these guidelines in mind:

• Frequency: Aim for 3 days per week of focused foot work. Short daily micro‑sessions (5 minutes) are even better.
• Intensity: Mild effort or fatigue is fine; sharp pain is not. For existing foot pain, keep discomfort ≤ 3/10 during and after exercise.
• Surface: Start on flat, stable ground. Progress to foam pads or uneven terrain only after a few weeks of consistency.
• Barefoot vs. shoes: Barefoot drills increase challenge but can be sensitive for painful feet. Start in supportive shoes if needed, then gradually peel layers off (shoe → sock → barefoot standing → barefoot dynamic work).
• Minimalist shoes: Treat them like a new training tool, not a quick fix. Start with 5–10 minutes of walking, 2–3 times per week, and add time gradually to avoid overloading your calves and plantar fascia, as a 2022 systematic review on minimalist footwear and foot muscles emphasized.

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Level 1: Foundation & Pain‑Friendly Foot Strength (5–10 Minutes)

Ideal if you’re dealing with soreness, plantar‑fasciitis‑type heel pain, or very weak feet. Most can be done seated.

If you have active plantar fasciitis, pair this level with our detailed 7‑day plantar fasciitis exercise plan for pain relief.

1. Toe Spreads

Targets: Intrinsic toe abductors, arch control
How:

1. Sit with feet flat.
2. Spread your toes as wide as you can without curling.
3. Hold 3 seconds, relax.

Dose: 2–3 sets of 10 reps per foot, daily.

2. Towel Curls

Targets: Intrinsic flexors on the underside of the foot
How:

1. Sit with a small towel under your toes.
2. Curl your toes to scrunch the towel toward you.
3. Reset the towel and repeat.

Dose: 2–3 sets of 10–15 reps per foot, 3 days/week.

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3. Seated Short‑Foot Drill

Targets: Intrinsic arch‑support muscles (like abductor hallucis)
How:

1. Sit with feet flat, weight evenly distributed.
2. Without curling your toes, gently pull the ball of your foot toward your heel, as if you’re “zipping up” your arch.
3. You should see your arch lift slightly, not your toes scrunch.

Dose: 2–3 sets of 5–10 holds per foot, 5–10 seconds each.

This “short‑foot” pattern is the same one used in research that improved runners’ lactate‑threshold speed in the 2024 Scientific Reports trial mentioned earlier.

4. Calf & Plantar Fascia Stretch

Targets: Calf complex, plantar fascia
Tight calves increase strain on the plantar fascia and can alter gait, as noted in a clinical overview on plantar fasciitis from Mayo Clinic.

How (Wall Calf Stretch):

1. Stand facing a wall, hands at shoulder height.
2. Step one leg back, heel flat, toes straight ahead.
3. Bend the front knee until you feel a stretch in the calf of the back leg.
4. Hold 20–30 seconds, switch sides.

Dose: 2–3 holds per side, daily or after workouts.

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5. Tennis‑Ball or Bottle Roll

Targets: Plantar fascia and intrinsic muscles (massage + circulation)
The American Physical Therapy Association’s consumer site ChoosePT.com recommends this self‑massage as part of a home program for plantar‑fasciitis‑related heel pain.

How:

1. Sit or stand and place a small ball or frozen water bottle under your arch.
2. Roll slowly from heel to toes with moderate pressure. If you have acute pain, keep the pressure light to avoid irritation.

Dose: 1–2 minutes per foot, once or twice daily, especially after long runs or shifts.

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Level 2: Strength & Endurance for Arches and Ankles (10–15 Minutes)

Once Level 1 feels easy and pain is well controlled, move to standing, load‑bearing drills. These combine foot strength with ankle and calf work.

If your ankles also feel wobbly, layer in our step‑by‑step guide to ankle strengthening exercises.

1. Standing Short‑Foot Holds

Targets: Intrinsic arch support under full body weight
How:

1. Stand hip‑width, bare or in thin socks.
2. Distribute weight evenly across the “tripod” of the foot: big‑toe mound, little‑toe mound, and heel.
3. Gently pull the ball of your foot toward your heel without lifting your toes.
4. Maintain easy breathing and relaxed toes.

Dose: 3 sets of 20–30‑second holds per foot.

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2. Heel Raises with Toes Elevated

High‑load calf raises with toes elevated have been shown to reduce plantar‑fasciitis pain better than stretching alone in a 2015 randomized trial on high‑load heel raises.

Targets: Calf muscles, plantar fascia, intrinsic stabilizers
How:

1. Place a rolled towel or small wedge under your toes.
2. Stand with feet hip‑width, light support from a counter.
3. Rise up onto the balls of your feet over 2 seconds, pause 1 second, then lower over 3 seconds.

Dose: 3 sets of 8–12 reps, every other day.

Progress to single‑leg heel raises as you get stronger.

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3. Toe Yoga (Big‑Toe and Little‑Toe Lifts)

Targets: Neural control + intrinsic muscles
How:

1. Stand or sit with feet flat.
2. Lift only the big toes while the other four stay down.
3. Then press big toes down and lift the other four.
4. Move slowly—this is more coordination than brute strength.

Dose: 2–3 sets of 8–10 reps each way.

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4. Banded Big‑Toe Flexion

This drill is adapted from foot‑core programs used in runners and other athletes, such as those outlined in a TrainingPeaks guide on foot strength for athletes.

Targets: Flexor hallucis brevis and longus (big‑toe flexors), arch support
How:

1. Sit with a light resistance band looped around your big toe and anchored in front of you.
2. Start with the toe slightly lifted.
3. Press the big toe down and slightly back against the band, keeping the ankle and other toes relatively still.
4. Control the return.

Dose: 2–3 sets of 12–15 reps per foot, 3 days/week.

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5. Single‑Leg Balance with Short‑Foot

Targets: Intrinsic muscles + ankle stabilizers + proprioception
How:

1. Stand near a counter.
2. Engage a gentle short‑foot on one side.
3. Lift the opposite foot a few inches off the ground and hold.
4. Add gentle head turns or arm movements as you improve.

Dose: 3 sets of 20–30 seconds per leg.

For more balance‑focused progressions, see our exercise guide on how to improve balance at every level.

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Level 3: Power & Performance (for Runners and Field/Court Athletes)

Only move to this level once you can comfortably perform Level‑2 exercises and meet these criteria:

• Perform 20 single‑leg heel raises per side
• Hold single‑leg balance with a short‑foot position for 30 seconds

These drills train your feet to absorb and release force quickly, a key trait for sprinting, cutting, and jumping.

If you’re in a high‑impact sport, pair these with our science‑backed guide to agility training and our guide to plyometric exercises.

1. Pogo Jumps

Targets: Stiffness and recoil in the ankle–foot complex
How:

1. Stand tall with feet hip‑width.
2. Perform quick, small jumps using mostly your ankles (knees relatively straight).
3. Land softly on the balls of your feet, heels brushing the ground.

Dose: 3 sets of 15–25 contacts, 2 times/week.

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2. Lateral Line Hops

Targets: Side‑to‑side control, peroneal strength
How:

1. Draw a line on the floor or use a crack in the sidewalk.
2. Hop side‑to‑side over the line on both feet, then progress to one foot.
3. Focus on quick but controlled contacts.

Dose: 3 sets of 10–20 hops each direction per foot.

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3. Single‑Leg Forward Hops with Stick

Targets: Foot–ankle power and braking control
How:

1. Stand on one leg.
2. Hop forward a short distance (1–2 shoe lengths).
3. Land softly on the same leg and “stick” the landing for 2–3 seconds.
4. Keep the knee aligned over the middle of the foot.

Dose: 2–3 sets of 6–8 hops per leg, 2 times/week.

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4. Barefoot Strides (Advanced Runners)

Targets: Foot coordination and tolerance to slightly higher loads
How:

1. On a safe, smooth surface (turf or grass), remove shoes.
2. Jog easily, then perform 4 × 15–20‑second strides (short, controlled accelerations) at 5K–10K pace.
3. Walk back between reps; stop if you notice new soreness in the calves or arches.

Dose: 1–2 sessions per week, separated by at least 48 hours.

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Sample Programs by Goal

Use these to plug foot work into your existing training.

A. Runner’s 10‑Minute Foot‑Strength Add‑On

Do this 2–3 times per week after easy runs:

1. Seated Short‑Foot – 2 × 8 holds (5–10 seconds) per foot
2. Heel Raises with Toes Elevated – 3 × 8–12 reps
3. Toe Yoga – 2 × 10 reps each pattern
4. Single‑Leg Balance with Short‑Foot – 2 × 20–30 seconds per leg

If you’re building up mileage from scratch, start with our 8‑week beginner 5K running plan and layer this routine in gradually.

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B. Office Worker / Active Older Adult Plan (5–8 Minutes)

Great if your main goals are less foot fatigue, easier walking, and better stability.

1. Toe Spreads – 2 × 10 reps
2. Towel Curls – 2 × 10–15 reps
3. Seated Short‑Foot – 2 × 6 holds
4. Wall Calf Stretch – 2 × 20–30 seconds per side
5. Standing Single‑Leg Balance (near counter) – 2 × 20 seconds per leg

Combine this with a simple balance routine from our fall‑prevention exercise program for a powerful daily stability practice.

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C. Field, Court, and Combat Athletes

Add this routine to your warm‑up on agility or plyometric days:

1. Standing Short‑Foot – 2 × 20‑second holds per foot
2. Toe Yoga – 2 × 10 reps
3. Pogo Jumps – 2 × 20 contacts
4. Lateral Line Hops – 2 × 10–15 hops per side
5. Single‑Leg Forward Hops with Stick – 2 × 6 hops per leg

Then move into change‑of‑direction drills from our science‑backed guide to agility training.

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Tracking Progress (and How DEXA Fits In)

Subjectively, you’ll know your feet are getting stronger when:

• Your arches don’t burn at the end of long days or runs
• Single‑leg balance feels effortless
• Your gait feels smoother and more “springy”

Objectively, you can track:

• Reps: How many single‑leg heel raises you can perform with full height
• Holds: How long you can maintain a short‑foot position without cramping
• Balance time: Single‑leg stance with eyes open (or eyes closed for athletes)

Significant differences in strength or muscle size between your left and right legs can change how you walk and run, which may increase stress on one foot, arch, or ankle more than the other. Identifying these asymmetries makes it easier to adjust your training—for example, by adding extra single‑leg work on one side or tailoring your balance drills.

Because your feet are the last link in the chain, overall lower‑body muscle balance matters. A BodySpec DEXA scan is one tool that can help here. It quantifies leg‑by‑leg lean mass, bone density, and body fat distribution, giving you objective data to share with your coach or clinician as you fine‑tune lower‑body strength alongside foot‑focused work.

Learn how a whole‑body scan works and what it measures in our complete DEXA body scan guide.

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When to See a Professional

Foot strength work should make you feel better—not worse. Get medical or physical‑therapy guidance if:

• Pain is sharp, worsening, or localized to a specific joint or bone
• You have a history of stress fractures, inflammatory arthritis, or diabetes‑related neuropathy
• You develop new numbness, tingling, or color changes in your toes
• Foot pain persists beyond 6–8 weeks of consistent, well‑tolerated exercises

A sports‑savvy clinician can tailor loading, rule out more serious issues, and integrate foot work with your broader strength and mobility program.

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Key Takeaways

• Foot strength is trainable. Your feet have dozens of small muscles that respond to progressive loading just like your quads or glutes.
• Combine stretching and strengthening. Research in plantar fasciitis shows both approaches reduce pain and improve gait; high‑load strength work can be especially helpful.
• Match exercises to your current level. Start with pain‑friendly seated drills, then progress to standing work and finally power drills as capacity grows.
• Minimalist shoes are a tool, not a shortcut. They can strengthen intrinsic muscles, but only if you transition gradually and respect your body’s limits.
• Measure what matters. Simple at‑home tests plus periodic DEXA scans let you see whether your foot and lower‑body training are actually changing your body—and your performance—for the better.