Exercises for the toes, feet and ankles
These are simple exercises I like my patients to try for problems and pain affecting the toes, feet and ankles. They are especially useful if you have Achilles tendinopathy, plantar fascia pain, or general stiffness in the foot and ankle.
A video demonstration
Physiotherapist Jay Milomo and James, who lives with arthritis, demonstrate the commonly recommended ankle, foot and toe exercises. I like this video because it shows the exercises clearly and at a gentle pace.
Video hosted on YouTube by Arthritis UK. Watch on YouTube
- Drink water while you exercise and make sure you have plenty of space around you to avoid injury.
- Start slowly and build up gradually if you are new to exercise.
- A mild stretch or working sensation is normal. Sharp pain is a sign to ease off.
- Please get advice from me or another healthcare professional first if you have any concerns about starting a new exercise plan.
12 exercises for the toes, feet and ankles
Work through the exercises at your own pace. You do not need to do every one every day. Pick the ones that feel most useful for your symptoms and build a small routine around them.
Achilles tendon and plantar fascia stretch
Loop a towel around the ball of your foot and pull your toes towards your body, keeping your knee straight.
Plantar fascia roll
Sit down and rest the arch of your foot on a round object, such as a tin of beans or a small ball. Roll your foot on it in all directions.
Sitting plantar fascia stretch
Sit down and cross one foot over your knee. Grab the base of your toes and pull them back towards your body, until you feel a comfortable stretch.
Wall push (calf stretch)
Facing a wall, place both hands on it at shoulder height and put one foot in front of the other, about 30cm (12 inches) from the wall. With the front knee bent and the back knee straight, bend the front knee towards the wall until the calf in your back leg feels tight. Then repeat with the back knee slightly bent.
Ankle range of motion
Bend your ankle up towards your body as far as possible, then point your toes away from your body.
Ankle rotation
Move your ankle around slowly in a circle. Do this one way, then repeat in the opposite direction.
Towel pickup
Sit down with a towel on the floor in front of you. Keeping your heel on the ground, pick up the towel by scrunching it between your toes. As you improve, place a small weight, such as a tin of beans, on the towel.
Standing heel raise
Using a counter or chair for support, rise up on your tiptoes with your knees straight, then slowly lower your feet back down.
Toe spread
With your feet resting on the floor, spread your toes apart as far as possible.
Alphabet writing
While sitting, write the alphabet in the air with your big toe, moving only at the ankle.
Ankle out (resistance band)
Make a loop out of a piece of elastic fitness band and hold it in place with a table leg, chair leg, or your other foot. Place one foot in the loop. Keeping your heel fixed on the ground, turn your toes outwards against the resistance of the band, then bring the foot back slowly.
Basic balance
Using a stable object such as a kitchen counter for support, balance on one foot. Once this is easy, try standing on a cushion or pillow. When that feels stable, try the basic balance with your eyes closed.
Consistency matters more than intensity. Even 5 to 10 minutes a day, done regularly, tends to give better results than a long session once a week.
Questions my patients often ask me
How often should I do these exercises?
I usually suggest starting with once a day and building up to twice a day as your comfort allows. Little and often works better than long, heavy sessions.
Should the exercises hurt?
You may feel a comfortable stretch or mild working sensation, but sharp pain is a sign to ease off. Please stop and speak to me if any exercise makes your pain clearly worse.
Can I do these if I have Achilles tendinopathy?
Yes, in most cases gentle calf and Achilles work is helpful. If your tendon is very sore or you have just had a flare, please start slowly and let me know if the pain is not settling.
Are these exercises safe if I have inflammatory arthritis?
For most patients they are safe and useful, but during an active flare I may want to see you first before you begin a new routine.
Please seek specialist care
If your foot, ankle or Achilles pain is persistent, keeps coming back, or comes with other joint or inflammatory symptoms, a specialist review can help clarify what is driving it.
Dr. Ramani Rheumatology Clinic · Kuala Lumpur
Related patient guides
This guide is for general information only and is not a substitute for individual medical advice. Please speak to your doctor if your symptoms are severe, not improving, or if you are unsure whether these exercises are safe for you.
Exercises adapted from Arthritis UK: Exercises for the toes, feet and ankles.