BY STEPHANIE TOURLES

We all arrive in this world buck naked and barefoot, with a wide forefoot and soft, smooth toes that wiggle freely.

In a world devoid of pavement, rocky ground, corporate dress codes, or fashion trends, you could go through life shoeless and carefree, or at the very most in loose sandals in summer and warm, comfy moccasins in winter. But, alas, many of us neither live in such a place nor want to give up our stylish shoes.

Many people experience foot and ankle pain at some point in their lives, whether related to footwear habits or other reasons.

For the majority of us, specific exercises for the feet can strengthen and stretch the muscles; relieve cramping and strain in the arches; ease heel pain; reduce the discomfort of hammertoes, bunions, and pinched toes; and relieve general achiness. Regular exercise will help mitigate some, though not all, of the adverse effects of abusive footwear.

Your feet, just like the rest of your body, need to be toned and stretched in their natural, unbound state. You wear comfortable, unrestrictive clothes when you work out, right?

Similarly, avoid constrictive shoes for these stretching and strengthening foot exercises. Go barefoot, or at least slip off your shoes. Do keep in mind, though, that even daily foot exercises will be of minimal benefit if you continue to wear ill-fitting shoes that restrict movement and force your feet into an unnatural shape.

Exercises for Healthy Feet

Regularly exercising and stretching the feet and ankles can help ensure that muscles, ligaments, tendons, and fascia (a weblike connective tissue that weaves and wraps itself through and around virtually everything in the body) are providing the best support and that circulation is strong.

These exercises also help improve the range of motion in the feet, keeping you active for as long as possible.

Foot Note: If you experience cramping or deep foot fatigue during exercise, it usually indicates that your muscles are weak and/or your feet are inflexible and require conditioning. Do fewer repetitions at first, but keep at it. It’s what you do daily that produces long-term results.

Foot Roller Massage

Foot rollers are both stimulating and relaxing to the feet. They’ve been around for decades and come in all shapes and sizes, from single to double or triple rollers. They can be made of wood, soft rubber with raised nubs, hard plastic, smooth metal, or even Himalayan salt.

Some are handheld, but most are designed to be placed on the floor. I particularly like the ones with raised ridges extending from one end to the other. If you don’t have a foot roller, you can use a wooden rolling pin.

This exercise relieves fatigue and muscle cramping, especially in your arches, and delivers relief to tight muscles and the plantar fascia ligament. Rolling your soles is a great way to begin exercising your feet.

1. Sit up straight in a chair with your feet flat on the floor. (Or, if you have good balance or something to hold on to, you can perform this exercise while standing.)

2. Place the foot roller on the floor and, while bearing down comfortably, roll the entire length of your foot, from the base of your toes to your heel, back and forth over the roller.

3. Continue rolling for at least 5 minutes, then switch to the other foot.

Alternative: A frozen water bottle makes a soothing foot roller when your feet are hot, achy, and swollen.

Variation: If you have sensitive feet (or don’t have a foot roller), you can use a tennis ball or other relatively firm, small ball to massage your soles. Place your foot on the ball and roll it the length of your foot, pressing down as hard as is comfortable. You should feel a nice release of tension. Continue for 5 minutes, then repeat with your other foot.

Point and Flex

This is a great exercise to stretch and relax just about everything from your knees down. It’s wonderful if you suffer from plantar fasciitis or cramping and tightness in the toes, feet, and calves.

1. Position yourself in one of two ways: sitting on the floor, legs stretched out in front of you and palms on the floor at your sides, or seated in a chair with both legs extended in front of you.

2. Point your feet and toes away from you (like a ballerina) as hard as you can and hold for 5 seconds. Then flex your feet, pulling your toes toward your shins as hard as you can, and hold for 5 seconds. Repeat 10 times.

Independent Toe Lifts

The ten small intrinsic muscles in the sole of each foot work together to stabilize the arches and individually to control the movement of your toes. Your hands have the same type of muscles, and just as your fingers can move individually, so should your toes.

Is that possible? Yes!

Why do you need to do this exercise? It’s not like you’re going to be writing with your toes, but good flexibility, dexterity, strength, and circulation make for a healthy foot.

Mastering the independent movement of each toe takes a lot of practice, and not everyone can do it, even after working at it for months. Your feet will probably feel fatigued at first, but do the best you can, and you might be pleasantly surprised by what your toes can do!

You can either sit or stand for this exercise. Just make sure you are comfortable and balanced. If you’re standing, steady yourself by holding onto the back of a chair or a wall, if needed.

1. Aim your feet straight ahead, keeping them flat on the floor. Press your big toes into the ground and lift the other four toes as high as you can. Your feet might feel confused and uncoordinated; that’s okay. Just focus on pressing your big toe downward and slightly away from the other toes. Hold for 5 seconds, then relax. Repeat 5 times for each foot.

2. Now do the reverse, pressing your four small toes into the ground while lifting your big toe as high as you can. Hold for 5 seconds, then relax. Repeat five times for each foot.

3. Things get more advanced when you try to raise each toe individually. Make sure to keep your feet flat on the floor and pointed straight ahead. Do not roll your ankles in either direction in an attempt to raise your toes.

4. Begin by raising your big toes as high as you can, then lower them. Repeat five times. Next, try to raise just your second toes, then lower them. Repeat five times. Continue with the remaining toes.

Heel-to-Toe Stress Releaser

This sequential exercise will help stretch and strengthen all parts of your feet and toes. You will feel this workout in your feet—I guarantee it!

Sit up straight in a chair with your feet flat on the floor.

1. Raise your heels. Stop when only the balls of your feet and toes remain on the floor—the same position your feet would be in if you were wearing very high heels. Hold this position for 5 seconds, then lower your heels to the floor.

2. Raise just your toes. Hold for 5 seconds and then release them.

3. Flex your feet, pulling your toes toward your shins. Keep your heels on the floor. Hold for 5 seconds and then release.

4. Place your feet flat on the floor. Raise your heels and point your toes, so that only the tips of your big toe and second toe are touching the floor—as if you were a ballerina standing in toe shoes. You should feel your calves contracting. Hold for 5 seconds and then release.

5. Curl all your toes under and squeeze hard. Hold for 5 seconds and then release.

Repeat the entire sequence 10 times, then shake your feet out and do a few ankle rotations in each direction.

Heel Raises

This is a good exercise if you regularly wear high heels or any style of shoe that has even a 1-inch heel rise (this includes many running and walking shoes, men’s dress shoes, construction boots, and so-called “flats”). Heel raises strengthen your ankle, improve your balance, stretch the Achilles tendon and plantar fascia, and provide overall foot conditioning.

This exercise is best performed on a step or exercise bench, though any similar structure—a length of 6×6 lumber, landscape timber, or even a concrete curb—will work. Whatever you use, make sure it’s well-braced and won’t tip or roll over.

1. Stand on the step with the balls of your feet at the edge, your heels hanging off, and your toes pointing straight ahead. Lower your heels slowly as far as they will comfortably go (you should feel a good stretch in the back of your calves) and maintain this position for 5 seconds.

2. Then slowly rise up on your toes as high as you can comfortably go, contracting your calf muscles, and hold this position for 5 seconds. Repeat the exercise 15 to 20 times.

3. Lower and raise your heels slowly, holding each position for 5 seconds.

Runner’s Stretch

This exercise is recommended for anyone who regularly wears shoes with a 1-inch or higher heel. It’s good for runners or walkers as a warm-up stretch for their lower leg muscles, and it stretches the plantar fascia and Achilles tendon, making it useful for relieving heel pain and plantar fasciitis.

The runner’s stretch is somewhat like doing a modified push-up against a wall. Stand a bit more than arm’s length from a wall.

1. With your right foot only, step forward about halfway toward the wall. Place your palms against the wall, keeping your left leg straight and both heels flat on the floor. You should feel the back of your left calf and the entire sole of your foot stretching.

2. Hold this position for at least 10 seconds. Return to the starting position, relax, and repeat 10 to 20 times. Switch legs and repeat.

Rubber Band Big Toe Stretches

This exercise is helpful if you suffer from bunions or cramping in the medial longitudinal arch, which can often result from regularly wearing any shoe styles with a tapered toe box or high heels, or that are too short for your feet. You’ll need a thick rubber band 1½ to 2 inches in diameter—the kind used to bundle broccoli stalks or asparagus spears would work.

1. Position yourself in one of two ways: sitting on the floor, legs stretched out in front of you and palms on the floor at your sides or behind you, or seated in a chair with your feet flat on the floor.

2. Bring your feet together and place the rubber band around your big toes. Keeping your heels together, pull your toes away from each other, making a narrow V with your feet.

3. Hold for 5 to 10 seconds, then relax. Repeat 10 to 20 times. If this hurts, or if you have arthritis or bunions, do only as many repetitions as you can and gradually increase as your toes gain strength.

Perform this exercise three times per day (and stop wearing shoes that squish your toes together!).

Toe Spread

Lots of folks can’t spread their toes at all. Yet your toes, like your fingers, are meant to flex in all directions.

This exercise may require consistent practice to master. It is especially recommended for those suffering from bunions, toe cramps, neuromas, metatarsalgia (pain in the ball of the foot), and arch and shin pain. Over time, it will help create a wider base of support in the forefoot, align toes, improve balance and stability, strengthen muscles throughout the foot and lower leg, and help restore foot function.

1. Sit in a comfortable chair with just your heels resting on the floor. Curl your toes tightly downward for 5 seconds, then lift your toes and spread them as far apart as they will go, like you would spread your fingers.

2. Hold this position for 10 seconds. Focus on strengthening your “brain to foot” communication. Release and relax. Repeat the exercise five times, three times per day.

To improve toe spread: For particularly tight toes, I recommend wearing toe separators, such as Correct Toes or Yoga Toes. Follow the directions for use on the package, and note that the key to success with these products is consistency. Realigning the bones of your feet takes time, and depending on how tightly your toes are compressed, you may be able to wear them for only 15 minutes at a time without undue pain.

Keep at it, and your feet will improve, I promise!

Towel Pick-Up

If you suffer from achy feet, hammer toes, metatarsalgia (pain in the ball of the foot), stiff ankles, pain in the arches, or toe cramps, this exercise is for you. It also improves dexterity in the toes.

1. Place a small, thin bath towel or a large hand towel on the floor in front of a chair. Leave it bunched and slightly wrinkled so it is easier to grasp.

2. Sitting in the chair, grip the towel with your toes, using both feet. Lift and straighten your legs out in front of you. Hold for 10 seconds, then release the towel. Repeat 10 times.

When you give your toes a few mindful minutes each day, you are not only tending to a pair of tired feet—you are nourishing the foundation that carries you through every errand, every adventure, every season of your life.

Over time, these small, consistent efforts add up, bringing more ease to your stride, more stability to your posture, and a quiet sense of gratitude each time your feet touch the ground.

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Stephanie Tourles is a reflexologist, a licensed massage therapist, and the best-selling author of Hands-On Healing Remedies and Organic Body Care Recipes. She lives in Marble Falls, Texas.

Well Being Journal adapted the above excerpt from Foot Care Handbook: Natural Therapies and Remedies for Health, Pain-Free Feet by Stephanie Tourles, illustrations by Choo Chung. Copyright © 2021 by Stephanie Tourles. Used with permission from Storey Publishing.