Strengthen your feet and improve your walking or running performance with this podiatrist-approved home workout
Lighten the load on your feet with these six lower-body exercises
Increasing weekly mileage—whether walking, hiking or running—can quickly take its toll on your feet and lower body.
Without adequate rest, muscles, joints, tendons and ligaments can struggle to adapt to the demands of each activity, leading to common foot injuries in runners and walkers.
Regular resistance training, however, can help protect your body from the wear and tear associated with more time spent on your feet.
That’s why London-based podiatrist Steven Thomas will often prescribe his patients with lower-limb exercises that build strength and improve flexibility where you need it most.
“Maintaining calf flexibility and building strength through the calf, ankle and foot can improve the tissues’ capacity to tolerate increased activity,” he tells Fit&Well.
“Two or three strength sessions each week should include straight-knee and bent-knee calf raises, a single-limb balance and controlled foot and toe exercises.”
Bent-knee calf raises are especially effective for the deep-lying soleus muscle in the lower section of the calf that are vital for shock absorption and forward propulsion when running.
Post-workout, Thomas stresses the value of stretching your calves.
“A straight-knee and bent-knee calf stretch can be held for approximately 60 seconds daily,” he says.
Here, Thomas outlines a five-move strength workout that can be performed two or three times a week to support your regular walks or runs.
To keep your muscles fresh, use this workout on days you aren’t undertaking a big walk or run, or tag it onto the end of that endurance session.
How to do the foot workout
Perform each exercise in order, resting for between 30 and 60 seconds between exercises, and adjusting the number of sets or reps, or add load using dumbbells to ensure gradual progression each week.
But only increase one variable at a time.
And when you first add these workouts to your week, it’s wise to reduce the distance of your walks or runs so your body can recover from the increased overall training volume and adjust to it.
Load management is critical to ensuring progress, says Thomas.
“The body adapts to increased activity, but only when the increase is matched by sufficient recovery.”
1. Toe scrunches
Sets: 2-3 Reps: 10-12 each side
- Stand barefoot with a sock or towel on the floor in front of you.
- Scrunch your toes to pick up the sock or towel and lift it, then let it go.
Tip: Focus on the muscles in the sole of your foot used to perform this action.
Make it easier: Perform the exercise seated or do fewer reps.
Make it harder: Hold the towel in the air for a second with each rep.
2. Straight-knee calf raise
Sets: 2 Reps: 10-12
- Use a wall or counter for balance.
- Rise up onto the balls of your feet, pause, then lower slowly.
Tip: This move can also be performed on the edge of a step to increase the range of each rep.
Make it easier: perform with both feet together.
Make it harder: perform on one side at a time or hold a dumbbell to increase load.
3. Wall squat with heels elevated
Sets: 2 Time: 30-45sec
- Stand with your back resting against a wall and your feet hip-width apart.
- Walk your feet forward and slide your back down the wall until your knees are bent to 90°, so your hips are in line with your knees, and your knees are directly above your feet.
- Lift your heels, rising up onto the balls of your feet, and hold.
Make it easier: Position your hips higher than your knees to reduce the load on your lower body.
Make it harder: Lift and lower your heels throughout or rest a dumbbell on your thighs.
4. Reverse lunge into single-leg balance
Sets: 2-3 Reps: 10-12 each side
- Stand with your feet together.
- Take a big step back with your right foot and bend both knees to lower until your right knee is just off the floor.
- Push through your left foot to return to standing and lift your right knee to hip height, balancing on your left foot.
- Pause in this single-leg balance for two seconds, then go straight into the next rep.
- Do all your reps on one side, then switch sides.
Tip: Use your arms to counterbalance the movement of your legs.
Make it easier: Use a wall or counter for support.
Make it harder: Hold a dumbbell in the same hand as the planted foot.
5. Tip-toe walk
Sets: 2-3 Time: 30-45sec
- Rise onto the balls of your feet.
- Keeping your heels elevated, walk forward, or in a figure-of-eight if space is limited.
- Keep your pace slow and steady rather than rushing.
Make it easier: Reduce the time or distance walked.
Make it harder: Hold a light dumbbell or pair of dumbbells.
6. Single-leg hop
Sets: 2 Time: 30sec each side
- Stand straight with minimal knee or hip bend, with your arms on your hips, or out to your sides to aid balance.
- Hop on one foot, keeping your gaze forward to help with your balance.
- Switch sides after 30 seconds.
Tip: Focus on staying light on your feet and powerful in each hop.
Make it easier: Hop with both feet together.
Make it harder: Hop side to side, forward to backward.
Steven Thomas is a certified podiatrist and foot and ankle specialist based on Harley Street in London, England. He holds a BSc (Hons) in Podiatry and a Master of Science in the Theory of Podiatric Surgery. Thomas is also a member of the Royal College of Podiatry and registered with the Health and Care Professions Council (HCPC). With over 12,000 hours of clinical experience, Thomas delivers exceptional care for a wide range of foot and ankle conditions, from complex musculoskeletal injuries to routine treatments.
