Indoor Foot Excersizes

We know that with COVID-19  a lot of patients may be nervous about maintaining their foot health, but there are plenty of stretches and exercises that can be done indoors in order to continue strengthening your feet.  Exercise is important to keep your feet in good shape and be beneficial for your muscles. 

For Toes:

Wrap a rubber band around your toes and expand them for five seconds.  Repeat five times on each foot. This exercise works to strengthen the muscles that protect the many bones in your feet. 

Drop a small washcloth or t-shirt on the floor and use your toes to grip the fabric and lift it from the floor.  Hold the fabric in your feet for 10 seconds and then release it, repeating this five times on each foot. If it is more comfortable for you, you can also do this while seated.

Sit up straight in a chair with your feet flat on the floor in front of you.  Place your left foot on your right thigh and use your fingers to stretch the big toe up, down, and to the side.  Repeat this 10 times on each foot.

For Feet:

If you have a golf ball available to you it can be used to help alleviate pain and discomfort in the arches of your feet.  This exercise is especially helpful if you are living with Plantar Fasciitis. Sit up straight in a chair with your feet flat on the floor in front of you.  Lay one foot on the golf ball and move it around, pressing down as much as you feel fit so the ball is massaging the bottom of your foot. Continue for a few minutes and then repeat on the other foot.  You can also do this exercise with another type of hard ball or a frozen water bottle.

Stand up straight with your feet together.  Step back with one foot so your toes are pressed firmly on the ground and your heel is raised.  This will gently stretch the muscles on the bottom of your feet. Hold for 30 seconds and repeat with the other foot.

For Calves:

This exercise requires a towel.  Sit on the ground with your legs and feet straight in front of you.  Wrap the towel around your foot and pull back until you feel the stretch in your calf. Hold the position for 30 seconds and then repeat with the opposite foot.  It is recommended to not do both feet at once, as it can lead to a foot or ankle injury.

Lean against a wall with one foot in front of the other.  With your front knee bent and your back knee straight, put your weight onto the wall.  You will feel this stretch through the back of your leg and calf.

Being stuck inside doesn’t have to mean the end for your foot health.  These simple and easy stretches can help you maintain and gain strength in your feet, toes, and calves. Many of these exercises use household items and only take a few minutes to complete but are very beneficial for your muscles.