Same-Week Appointments at Balance Foot & Ankle
Three board-certified podiatric surgeons. 950K+ YouTube subscribers. 1,123+ five-star reviews. Howell & Bloomfield Hills, Michigan.
Medically Reviewed | Dr. Tom Biernacki, DPM | Board-Certified Podiatric Surgeon | Balance Foot & Ankle, Michigan
Quick Answer: What exercises make your feet stronger?
Why Foot Strength Matters for Injury Prevention
The intrinsic foot muscles—the small muscles residing entirely within the foot—play a critical role in dynamic arch support, toe alignment, and force absorption during walking and running. When these muscles are weak, the plantar fascia and passive ligamentous structures must compensate, increasing injury risk for plantar fasciitis, posterior tibial tendon dysfunction, Morton’s neuroma, and metatarsal stress fractures.
Research on foot strengthening shows: a structured 8-week intrinsic foot muscle strengthening program increases navicular drop during walking (a measure of arch function) less, indicating improved dynamic arch support; strengthening programs reduce plantar fasciitis pain and recurrence; and intrinsic foot muscle cross-sectional area (a measure of strength) is significantly lower in adults with plantar fasciitis compared to controls.
The short foot exercise (foot doming) is the most evidence-based intrinsic strengthening exercise. Electromyography studies show that the short foot exercise specifically activates the abductor hallucis (the most important intrinsic for arch support) more effectively than any other exercise. Including the short foot exercise as the foundation of any foot strengthening program is strongly evidence-supported.
The 10 Key Foot Strengthening Exercises
(1) Short foot exercise (foot doming): seated, feet flat. Shorten the foot by doming the arch—pull the ball of the foot toward the heel without curling the toes. Hold 5 seconds, 3 sets of 10. Foundational intrinsic strengthening exercise. (2) Single-leg heel raises: stand on one leg, rise onto the ball of the foot slowly. 3 sets of 15. Strengthens the gastrocnemius-soleus-posterior tibial complex. (3) Towel toe curls: place a towel flat on the floor. Curl the toes to scrunch the towel toward you. 3 sets of 15. (4) Toe spreads: spread all toes wide apart as far as possible, hold 5 seconds, release. 3 sets of 10. (5) Big toe extension: keeping lesser toes flat, lift the big toe up as high as possible. Hold 5 seconds, 3 sets of 10. Strengthens the extensor hallucis longus.
(6) Marble pickups: place marbles on the floor, pick them up with your toes and place them in a cup. 3 sets of 10 marbles per foot. (7) Ankle alphabet: trace the alphabet in the air with your big toe, making large movements from the ankle. Strengthens all ankle stabilizers through full range. (8) Resistance band eversion: with a band around the foot, turn the foot outward against resistance. 3 sets of 15. Strengthens peroneal muscles—critical for ankle stability. (9) Resistance band dorsiflexion: with a band around the dorsal foot, pull the foot upward against resistance. 3 sets of 15. Strengthens tibialis anterior—important for foot drop prevention. (10) Balance board single leg: stand on a wobble board on one leg for 30–60 seconds, 3 sets per side. Trains proprioception and overall ankle stabilizer strength simultaneously.
Creating a Foot Strengthening Routine
Frequency: 3–4 times per week is optimal for strengthening adaptation. Daily practice is appropriate for the short foot exercise (it can be done seated anywhere). Allow 48 hours rest between more demanding exercises like single-leg heel raises.
Progression: begin with basic exercises (towel curls, toe spreads, short foot) for 2 weeks before advancing to single-leg work and resistance band exercises. Progress resistance band tension and wobble board difficulty as exercises become easy. A physical therapist can guide progression and correct form.
Integration with daily activities: many foot strengthening exercises can be performed while seated at a desk (towel curls, short foot, toe spreads, ankle alphabet). This allows exercise frequency without dedicated workout time. For patients with plantar fasciitis: perform the short foot exercise before taking the first steps of the day—20 repetitions pre-standing can significantly reduce first-step pain.
Dr. Tom's Product Recommendations
PowerStep Pinnacle Insoles
⭐ Highly Rated | Foundation Wellness Partner | 30% Commission
Use alongside your foot strengthening program for comprehensive foot health. Orthotics support the foot during loaded activities while exercises rebuild the intrinsic strength that reduces long-term orthotic dependence.
Dr. Tom says: “https://ws-na.amazon-adsystem.com/widgets/q?_encoding=UTF8&ASIN=B00HFMJRB0&Format=_SL250_&ID=AsinImage&MarketPlace=US&ServiceVersion=20070822&WS=1&tag=biernact-20”
PowerStep
⭐⭐⭐⭐⭐
Disclosure: We earn a commission at no extra cost to you.
CURREX RunPro Insoles
⭐ Highly Rated | Foundation Wellness Partner | 30% Commission
Dynamic arch support for active patients combining foot strengthening with running. Appropriate arch loading during strengthening exercises enhances muscle activation without excessive fascial stress.
Dr. Tom says: “https://ws-na.amazon-adsystem.com/widgets/q?_encoding=UTF8&ASIN=B07T53LKBZ?tag=biernact-20”
CURREX
⭐⭐⭐⭐½
Disclosure: We earn a commission at no extra cost to you.
✅ Pros / Benefits
- Intrinsic foot strengthening reduces plantar fasciitis pain and recurrence with consistent practice
- Most exercises require no equipment and can be done at a desk
❌ Cons / Risks
- 8+ weeks of consistent practice needed for meaningful strength adaptation
Dr. Tom Biernacki’s Recommendation
The short foot exercise is the most underutilized, evidence-supported foot exercise available. It directly activates the abductor hallucis—the most important dynamic arch-supporting muscle—more effectively than any other movement. If I could prescribe one exercise to every foot pain patient I see, it would be the short foot exercise done before getting out of bed each morning. Learn the correct form and do it daily—it’s a genuine game-changer for arch health.
— Dr. Tom Biernacki, DPM | Board-Certified Podiatric Surgeon | Balance Foot & Ankle
Frequently Asked Questions
Can foot exercises prevent plantar fasciitis?
Strong evidence suggests yes—intrinsic foot strengthening programs reduce plantar fasciitis incidence in runners and reduce recurrence in those who’ve had it. Consistency is the critical variable.
How long until foot strengthening exercises show results?
Strength gains begin in 2–4 weeks, but meaningful functional improvement in foot pain and stability typically takes 6–8 weeks of consistent practice 3–4 times per week.
Should I do foot exercises with or without shoes?
Most intrinsic foot exercises are most effective barefoot or in thin socks—shoes limit the range of motion and sensory feedback that makes these exercises effective. Progress to shoe-wearing exercises as strength improves.
Dr. Tom Biernacki, DPM is a double board-certified podiatrist and foot & ankle surgeon at Balance Foot & Ankle Specialists in Southeast Michigan. With over a decade of clinical experience, he specializes in heel pain, bunions, diabetic foot care, sports injuries, and minimally invasive surgery. Dr. Biernacki is a member of the APMA and ACFAS, and his patient education content on MichiganFootDoctors.com and YouTube has reached over one million views.
- Plantar Fasciitis: Diagnosis and Conservative Management (PubMed)
- Plantar Fasciitis (APMA)
- Diagnosis and Treatment of Plantar Fasciitis (PubMed / AAFP)
- Heel Pain (APMA)
Recommended Products from Dr. Tom