From Achy to Active: Foot Exercises That Really Make a Difference

From Achy to Active: Foot Exercises That Really Make a Difference

When was the last time you gave attention to your feet — beyond just slipping into shoes? Our feet carry us through every step of life, yet they’re often one of the most neglected parts of our bodies. Over time, weak foot muscles, poor flexibility, and repetitive strain can lead to aching arches, plantar fasciitis, ankle instability, bunions, and more.

That’s why targeted foot exercises are so important — they help:

  • Strengthen intrinsic foot muscles (those small muscles inside your foot)
  • Improve arch support and reduce overpronation
  • Increase flexibility of toes, ankles, and Achilles tendon
  • Enhance proprioception and balance
  • Prevent or relieve common foot ailments like plantar fasciitis, heel pain, or bunions

Below are several highly beneficial foot exercises you can do regularly — no fancy equipment required.

Essential Foot Exercises You Should Do Daily

1. Toe Curls / Towel Scrunch

  • Sit in a chair, place a towel flat under your foot
  • Use your toes to scrunch and pull the towel toward you
  • Repeat 10–15 times per foot
  • Strengthens muscles along the sole and supports your arch

2. Marble Pick-Up

  • Scatter a few marbles or small objects on the floor
  • Use your toes to pick them up and place them in a bowl
  • Do 10–15 per foot
  • Boosts toe dexterity and coordination

3. Toe Spreading / Toe Splay

  • While seated or standing, actively spread your toes apart
  • Hold for 5–10 seconds, then relax
  • Repeat 10–15 times
  • Counters tightness from narrow shoes

4. Calf Raises & Heel Drops

  • Stand on the edge of a step (heels hanging off)
  • Rise up onto your toes, then slowly lower heels past step level
  • 10–20 repetitions, 2–3 sets
  • Builds calf and Achilles strength, improving stability

5. Ankle Alphabet

  • Sit and extend one leg
  • Trace A–Z in the air with your big toe
  • Do for each foot
  • Increases ankle range of motion

6. Heel Walks / Toe Walks

  • Walk on heels for 30 seconds, then on toes for 30 seconds
  • Repeat a few rounds
  • Improves foot control and balance

7. Resistance Band Foot Work

  • Wrap a resistance band around the ball of your foot
  • Pull band toward you while flexing upward (dorsiflexion)
  • Push outward (plantarflexion) against the band
  • 10–15 reps each direction per foot

Tips for Safe & Effective Practice

  • Warm up with light walking or ankle circles
  • Progress gradually — mild discomfort is okay, sharp pain isn’t
  • Consistency matters — 3–5 times per week is ideal
  • Wear supportive shoes outside exercise time
  • Check with a podiatrist if you have pre-existing foot issues

How 26Apothecary Supports Your Foot Health

Foot exercises build strength from the inside — but support from the outside matters too. That’s where 26Apothecary steps in.

Pairing regular foot exercise with the right supportive gear ensures your feet stay both strong and protected.

Healthy feet are the foundation of an active life. By dedicating a few minutes daily to strengthening exercises — and using supportive solutions from 26Apothecary — you can prevent pain, boost mobility, and move with confidence.

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