Are you suffering from plantar fasciitis, knee pain, or hip pain? Are you transitioning from a supportive, traditional running shoe to a minimalist or barefoot shoe? If so, you shouldn’t be neglecting the muscles in your foot. Flat feet or increased foot pronation have often been cited as potential causes of, or at the very least contributing factors to, these lower extremity pain syndromes. Oftentimes the “cure” is more supportive footwear or orthotics/inserts. In contrast, the performance of a few basic exercises can help increase the strength in your foot and improve foot alignment and decrease bone stress. It also has the wonderful benefit of increasing your activity and preventing your feet from becoming lazy.

Exercises should be performed 4-5 times per week, often taking a day of rest between sessions. Each session should include 3 sets of 15-20 repetitions, except for the calf stretch which is performed for 2 sets, 30 seconds each.

1. Calf Stretching off a step.

2. Calf raises off a step.

3. Towel Curls.

4. Toe spread followed by big toe tap: lift and spread your toes apart, then return your big toe to the floor independently of the other 4.

5. Toe squeeze: Squeeze toes together.

6. Foot doming: Pressing down with the toes and raising the arch.

If pain in the lower extremity persists after performing these exercises, please contact our office for further guidance and evaluation ph. 515.221.1102.