Best Foot Stretches for Flexibility, Pain Relief, and Strengthening

Dealing with foot pain on a daily basis can be very debilitating, especially if you’re an active person or on your feet for work. To strengthen, build flexibility, and relieve some pain, here are a few exercises that may help.

Toe Raise, Point & Curl

There are three stages to the toe raise, point, and curl, and it’s an exercise that will help strengthen all parts of the feet and toes. To do this exercise you’ll want to sit up straight in a chair, with your feet flat on the floor. Repeat each stage 10 times to build flexibility and mobility.

Big Toe Stretch

Another one of the bestExternal link opens in new tab or window foot stretches for flexibility, pain relief, and strengthening is the big toe stretch. Having and keeping a wide range of motion in your big toe is important. Place your foot on your opposite thigh and using your fingers gently stretch the big toe up, down, and to the side.

Toe Splay

The toe splay experience is ideal for gaining strength in your feet. Rest your feet on the floor and spread the toes apart as far as possible without straining. Hold the position for five seconds and repeat this motion 10 times.

Toe Curls

You can build up the flexor muscles of the toes by doing toe curls often. To perform the exercise you should lay a small towel on the floor in front of yourself (with the short side facing the feet). Place the toes of one foot on the short side of the towel. Try to grasp the towel between the toes and pull it toward yourself.

Marble Pickup

You can do the marble pickup foot stretch to increase strength in the muscles on the underside of your feet and toes. Place down a bowl of marbles in front of you. Using only the toes of one foot, pick up each marble and place it in an empty bowl.

Sand Walking

You can quickly strengthen both the calf muscles and feet by sand walking. Walking is more physically challenging when you’re in the sand and will force you to use more effort. Walk for as long as possible without your shoes or socks.

Toe Extension

Finally, there are a few exercises and foot stretches you can do that are best for pain. You can prevent and treat plantar fasciitis with the toe extension exercise. It’s a foot condition that causes pain in the heel when you walk and you may experience difficulty raising your toes.

Place the left foot on the right thigh. Pull the toes up, toward the ankle. You should feel a stretching feeling along the bottom of the foot and heel cord.

Golf Ball Roll

Another option to prevent and rid pain in your feet is to perform the golf ball roll. Massage the bottom of your foot with a golf ball on the ground to relieve discomfort in arches and help reduce pain from plantar fasciitis.

Achilles Stretch

You can also reduce pain in your foot by doing an Achilles stretch. Making sure it stays strong will help with foot, ankle, and leg pains. Put your hands on the wall and place one foot back, keeping the knee straight and feel the stretch in the muscle.


These are some of the best food stretches for flexibility, pain relief, and strengthening. Perform them regularly and you’ll soon notice the difference in your feet and more comfort when you walk.