Foot exercises in sports rehabilitation aim to restore strength, flexibility, and stability to the foot and ankle after injury. They are crucial for improving balance, preventing further injury, and ensuring full recovery. In particular, they often work the small intrinsic muscles of the foot. Here we have examples of stretching, strengthning and functional foot rehabilitation exercises.
Exercises for specific injuries
Go directly to specific injuries for the following sports injuries:
Foot stretching exercises
These general foot exercises form part of our foot injury rehabilitation programs.
Toe on heel plantar stretch
To perform toe on heel plantar stretch, stand with one foot in front of the other. Gently press the toe of your back foot into the heel of your front foot, bringing the stretch onto the joint of your back foot. This will effectively stretch your plantar fascia as your big toe is extended. Hold this position for 30 seconds and repeat for 4 to 5 sets.
Sustained calf stretch
To perform a sustained calf stretch, wrap a resistance band or belt around both feet. Hold the other end of the band and gently pull it towards you until you feel the stretch in your calves. Keep your legs straight to maintain the stretch and hold this position for 1 to 2 minutes. Perform 1 set of this exercise.
Front foot stretch
To perform a front foot stretch, start with your foot pointing up towards you. Use your hand to pull the foot away from you, so your toes point outwards. Apply a little pressure with your hand to stretch the front of your foot. Hold the stretch for 30 seconds and perform 2 sets.
Foot strengthening exercises
The following are general strengthening exercises for the foot. They work the small intrinsic muscles of the foot in particular.
Towel scrunching
To perform the towel scrunching exercise, use a tea towel or paper towel and scrunch it up using your toes as if they were fingers. You can also try this exercise with marbles. Repeat the scrunching motion for 30 seconds or until your muscles feel fatigued. Perform 3 sets of this exercise.
Soleus wall sit
To perform a soleus wall sit, sit against a wall and slide down until you are in a comfortable position. Once stable, raise your heels from the floor and push through your toes, holding the position for 30 seconds. Gradually progress to holding the position for up to 60 seconds. Perform 2 sets of 5 reps, with each hold lasting between 30 to 60 seconds.
Windlass heel raise
For the windlass heel raise, place your big toes on a rolled-up towel. Raise both heels for 3 seconds, hold for 2 seconds, and then lower them for 3 seconds. To progress, start with Stage 1 by performing 3 sets of 12 repetitions with both legs every other day. Then, move to Stage 2 by performing 3 sets of 10 repetitions with a single leg every other day.
Toe walks
For toe walks with heels out, point your heels outwards and walk on your toes, keeping your heels slightly elevated (enough to fit a credit card underneath). Perform 4 sets of 5 meters.
For toe walks with heels in, point your heels inward and walk on your toes, keeping your heels slightly elevated (enough to fit a credit card underneath). Perform 4 sets of 5 meters.
Functional exercises to strengthening the foot
A march linear on toes
To perform A march linear on toes, begin by marching in place, but make the exercise more dynamic by staying up on your toes throughout the movement. Lift your knees high with each step, maintaining a strong, upright posture, and focus on keeping your balance. Perform 2 to 4 sets of this dynamic march, each set lasting between 15 to 30 seconds.
A march lateral on toes
To perform A march lateral on toes, start by marching sideways, making the exercise more dynamic by staying up on your toes. Step laterally with high knee lifts, maintain a strong, upright posture, and focus on keeping your balance. Perform 2 to 4 sets of this dynamic sideways march, each set lasting between 15 to 30 seconds.
Pogos
For pogos, quickly bounce up and down on the balls of your feet. Move forward for 4 to 5 meters and then backwards for 4 to 5 meters. Perform 1 set of this exercise.
60 degree knee bent heel raise
To perform a 60-degree bent knee heel raise, lean into a wall and slightly bend your knees. Shift the load onto one leg while keeping the knee bent. Raise your heel from the ankle, focusing on controlled movements. Perform 4 sets of 8 to 12 repetitions.
