Introduction

These exercises can help to get you moving normally, and safely, if you've a muscle or joint problem affecting your foot.

These video shows the whole movement so don't worry if you can't do it all.

How many and how often

Start by doing 5 repetitions of each exercise, 3 times a day. Add an extra 1 or 2 repetitions every few days as long as you feel comfortable.

When to stop

Stop these exercises if they make your symptoms worse, or cause new pain.

Help and support

If your foot problem hasn’t improved within 6 weeks of following this advice, it’s a good idea to talk to a healthcare professional about your symptoms.

Seated foot and heel raise

You should do this exercise while sitting down.

Raising and lowering your heels and toes is one repetition.

Instruction Key movement
With your feet flat on the floor, raise your heel off the floor and hold for 2 seconds
Return your foot to the floor
Raise your toes off the floor and hold for 2 seconds
Return your foot to the floor

Toe bend

You should do this exercise while sitting or lying down.

Bending your toes up and down is one repetition.

Instruction Key movement
With your toes straight out in front of you, bend your toes downwards and hold for 2 seconds
Return and relax
Bend your toes upwards and hold for 2 seconds
Return and relax

Big toe lift and hold

You should do this exercise while sitting down.

Lifting and lowering your toe is one repetition.

Instruction Key movement
With your feet on the floor, and toes straight out in front of you, lift your big toe keeping your other toes on the floor
Hold for 2 seconds and return to the floor

Standing calf stretch

You should do this exercise while standing up.

Lowering and raising your pelvis from the wall is one repetition.

Instruction Key movement
With your feet together, and your body facing a wall, keeping your heel on the floor, place the foot with the sore calf against the wall
Bring your pelvis forward - you should feel the stretch in your calf
Hold for 2 seconds then push your pelvis away from the wall and relax

Ankle stretch

You should do this exercise while standing up.

Lowering and raising your body from the wall is one repetition.

Instruction Key movement
With your feet together, and your body facing a wall, lean against it with your arms and back straight
Keeping your heels on the floor, let your body drop towards the wall - you should feel the stretch in your calves
Hold for 2 seconds then push your body away from the wall and relax

Also on NHS inform