Foot Exercises That Actually Work: A Foot Surgeon's Protocol

By Dr. Christopher R.D. Menke, DPM, FACFAS — Double Board-Certified Foot & Ankle Surgeon, Founder of 26 Apothecary

Foot Exercises That Actually Work: A Foot Surgeon’s Protocol

When a patient asks me what exercises they should be doing for their foot condition, I try to be specific. “Foot exercises” is not a clinical recommendation. The calf stretch and plantar fascia stretch for plantar fasciitis , the eccentric heel drop for Achilles tendinopathy, the posterior tibial tendon strengthening protocol for early flatfoot — these are specific protocols for specific conditions.

Dr. Christopher R.D. Menke, DPM, FACFAS — double board-certified in foot surgery and rearfoot and ankle reconstruction, founder of 26 Apothecary — provides the specific exercise protocols with clinical utility for the most common foot conditions.

For Plantar Fasciitis: The Posterior Chain Protocol

The gastrocnemius-soleus calf stretch is the most important exercise for plantar fasciitis. A straight-knee calf stretch targets the gastrocnemius; a bent-knee stretch targets the soleus. Hold 30 to 60 seconds each, 3 times per leg, twice daily. The plantar fascia stretch is performed sitting, grasping the toes and pulling them back toward the shin. Hold 30 seconds, repeat 3 times — most effective performed before the first steps of the day while still in bed. Intrinsic foot muscle strengthening — towel scrunches with the toes, short-foot exercises, toe spreads — supports the plantar fascia by building the small muscles that provide dynamic arch support.

For Achilles Tendinopathy: Eccentric Heel Drops

The eccentric heel drop is the single most evidence-supported exercise for Achilles tendinopathy. Standing on a step with the heel off the edge, raise to tiptoe using both feet, then lower slowly on the affected side alone over 3 to 4 seconds. Protocol: 3 sets of 15 repetitions, twice daily, 12 weeks minimum. Expect some pain during the first 2 to 4 weeks — this is appropriate tendon loading, not tendon damage.

For Posterior Tibial Tendon Dysfunction and Flatfoot

Resistive inversion exercises using a resistance band anchored laterally specifically target the posterior tibial muscle group. Single-leg heel raises on a flat surface strengthen the posterior tibial tendon and calf muscles simultaneously. Begin with 2 sets of 10 repetitions and progress gradually. The short-foot exercise — activating the intrinsic foot muscles to shorten the foot from heel to metatarsal heads without curling the toes — trains the arch musculature independently of the extrinsic leg muscles.

For Toe Deformity Prevention

Toe spreading exercises — actively spreading all five toes apart against resistance, holding 5 seconds, relaxing — maintain intrinsic muscle function and digit mobility that reduce the progression of hammertoe and bunion deformity. These exercises are most effective as preventive measures in people with early deformity or family history.

When to See a Foot and Ankle Specialist

• Exercises that produce sharp or worsening pain during or after performance
• Conditions that have not improved after 6 to 8 weeks of consistent exercise along with orthotics and appropriate footwear
• Any condition where the correct exercise protocol is unclear — physical therapy or podiatric guidance on specific technique is more valuable than generic online protocols

Frequently Asked Questions

How long before I see results from foot exercises?

For plantar fasciitis, most people notice meaningful morning pain reduction within 3 to 6 weeks of consistent calf and plantar fascia stretching. For the Achilles tendinopathy eccentric protocol, significant improvement typically requires 8 to 12 weeks of consistent twice-daily exercise.

Can I do these exercises if I have flat feet?

Most of these exercises are appropriate for people with flat feet and are particularly beneficial for the intrinsic strengthening and posterior tibial strengthening protocols that support arch function. People with severe flat foot deformity should have their exercise program guided by a podiatrist or physical therapist.

Should I do foot exercises before or after wearing my orthotics?

Orthotics support the foot during activity. Exercises — particularly intrinsic strengthening — are often done barefoot or in minimal support to train the foot musculature actively. The combination of orthotics for daily activity loading and barefoot therapeutic exercises is clinically appropriate and complementary.

About the Author

Dr. Christopher R.D. Menke, DPM, FACFAS is a double board-certified foot and ankle surgeon — board-certified in both foot surgery and rearfoot and ankle reconstruction. He completed his podiatric medical training at Temple University School of Podiatric Medicine in 2005 and his residency at Northlake Medical Center and DeKalb Medical in Georgia, completing in 2008. He is the founder of 26 Foot and Ankle and 26 Apothecary, and the founder of Surgeons of Service, a Georgia-based humanitarian surgical nonprofit. Every product in the 26 Apothecary catalog was selected through the same clinical lens Dr. Menke applies in the exam room and the operating room.