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Updated: Nov 20, 2019

There's no one solution to get rid of foot and ankle pain. Whether it's refraining to use your favorite pair of heels or undergoing surgeries. Experts say that prevention is better than cure so what better way than to condition your feet. Exercising to strengthen your feet can not only relieve pain but prevent it. But if you feel like you don't have the time to hit the gym, we got you. Here are some foot exercises you can do at home.

Toe Splays

A great way to improve control over the toe muscles. This exercise gives you more balance. This exercise is simple all you need to do is:

  • Sit on a straight-backed chair with your feet gently touching the floor

  • Stretch the toes as far apart as possible without straining.

  • Hold the position for 5 seconds.

  • Repeat the motions 10 times.

* If you feel like stepping up the game a little bit, try looping a rubber band around your toes to get more resistance.

Marble Pickups

Strengthen the muscles on the underside of the foot by doing this exercise:

  • Sit on a straight-backed chair with your feet gently touching the floor

  • Place a bowl a little way away from you and place about 20 marbles near your foot.

  • Pick up the marbles one by one and place them in the bowl using only your toes.

  • Repeat using the other foot.


These exercises relieve the foot from pain and discomfort. It strengthens the arches of the foot as well as the Achilles tendon so it can absorb shock better with every step. There are two exercises for this:

Achilles Tendon Stretch

  • Face the wall, raise both arms so the palms lay flat against the wall

  • Place one foot back while keeping your knee straight. Bend the opposite knee.

  • Keep both heels flat on the floor.

  • Push your hips forward until the Achilles tendon and the calf muscles stretch.

  • Hold the position for 30 seconds before switching to the other foot.

  • Do a set of three for each foot.

Runner Stretch

  • Face the wall and put your foot flat on the wall's surface.

  • Keeping the knee of the opposite foot straight, lean your body forward to stretch your foot's arch.

  • Hold for 10 seconds.

  • Repeat using the other foot.

Toe Squeezes

This exercise is another great way to build the strength of your toes and your flexor muscles. It also prevents and relieves hammertoe pain. To do this exercise:

  • Separate each toe with a foam toe separator.

  • Squeeze your toes together for 10 seconds.

  • Repeat the motion 10 times.

Heel Raises

If you want to get rid of foot cramps from using uncomfortable shoes, do this exercise. This exercise also strengthens the calf muscles so they're more resistant to pain. To do this exercise:

  • Lift your heels while standing up until your weight shifts to the balls of your feet.

  • Hold the position for 10 seconds.

  • Repeat 10 times.

EZStep Himalayan Bath Salt


Give your feet some much-need rest after a long day by making a foot soak. Just add some Epsom salt to warm water and soak for 15-20 minutes. A great way to release knots and tension from standing for hours on uncomfortable shoes.

We recommend EZStep's Himalayan Bath Salt to soothe and relax tired feet with minerals from the Dead Sea. It comes with every purchase of an EZstep insole.

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