Introduction

After any foot problem, it's important to get movement and strength back. This supports tissue healing and will help you get moving again.

You may not be able to return to your usual exercise levels immediately and improvements may be slow to start with. However, a gradual return to normal activities is the best way to get good short and long term results after a foot problem.

When doing exercise you should listen to your pain levels, especially in the early stages. You may find that these exercises increase your symptoms slightly in the beginning. However, they should get easier over time and, with regular practice, can help to improve movement in the foot.

If the exercises do cause some discomfort then taking prescribed medication from your GP or pharmacist may help to keep you exercising.

How to tell if you're exercising at the right level

This guide can help you to understand if you're exercising at the right level. It'll also let you see how much pain or discomfort is acceptable.

It can be helpful to rate your pain out of 10 (0 being no pain 10 being the worst pain you have ever had), for example:

  • 0 to 3 - minimal pain
  • 4 to 5 - acceptable pain
  • 6 to 10 - excessive pain

Pain during exercise

Aim to keep your pain within a rating of 0 to 5. If your pain gets above this level, you can change the exercises by:

  • reducing the number of times you do a movement
  • reducing the speed of a movement
  • increasing rest time between movements

Pain after exercise

Exercise shouldn't make your existing foot pain worse overall. However, practicing new exercises can sometimes cause short term muscle pain as the body gets used to moving in new ways. This kind of pain should ease quickly and your pain should be no worse the morning after you’ve exercised.

How many and how often

You should add exercises into your routine gradually to help your foot pain. 

Movement exercises

Repetitions are how often you do a single movement. When starting new exercises, it can be helpful to do 2 to 3 repetitions at a time.

It’s better to do small amounts throughout the day. For example, practise your repetitions every hour.

As this gets easier, and if you feel able to, add 1 or 2 repetitions to your movements every few days.

As you become able to do more repetitions, it can be helpful to break things up into sets. This means you could do more repetitions at a time but you'll do them less often throughout the day. For example:

  1. Do 8 repetitions.
  2. Rest for a minute.
  3. Repeat another set of 8 repetitions.
  4. Repeat this 2 to 3 times a day.

Over time you can try to increase the number of repetitions you do. You should aim for a maximum of 2 sets of 15.

Stretching exercises

The aim of a stretch is to hold a position for a longer period of time. Over time this can help to improve your range of movement. 

When doing the exercise you should be able to feel a gentle stretch. This shouldn't be sore or uncomfortable.

You should try to hold stretches for 20 to 30 seconds if possible.

Try to focus on doing sets of exercises. For example, do 2 to 3 sets of stretches. Aim to do this 2 to 3 times a day.

As you do more stretching you should feel your range of movement improve and you’ll be able to stretch further.

When to stop

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

If your foot pain worsens while following this advice, it’s a good idea to talk to a healthcare professional about your symptoms.

Help and support

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

Standing calf stretch

Before starting this exercise, find out:

You should do this exercise standing up.

Placing your leg out and in again is one repetition.

Instruction Key movement
Place a chair in front of your body and use this to lean on. Bring one leg out behind you until you feel a stretch. The other leg should be slightly bent out in front.
Hold for a few seconds and then return to the starting position.

If you prefer, you can print these exercises to refer to while doing them.

Big toe lift and hold

Before starting this exercise, find out:

You should do this exercise while sitting down.

Lifting and lowering your toe is one repetition.

Instruction Key movement
With your feet flat on the floor, slowly begin to point the toes towards the ceiling.
Hold for a few seconds and then slowly lower your toes to the ground again.

If you prefer, you can print these exercises to refer to while doing them.

Toe curl

Before starting this exercise, find out:

You should do this exercise while sitting or lying down.

Curling and releasing your toes is one repetition.

Instruction Key movement
Place your heel on the floor with your toes pointing towards the ceiling. Curl your toes in tightly.
Release your toes once again.

If you prefer, you can print these exercises to refer to while doing them.

Seated heel raise

Before starting this exercise, find out:

You should do this exercise while sitting down.

Raising and lowering your heels is one repetition.

Instruction Key movement
Place your feet flat on the floor and then gradually lift up your heel as far as is comfortable.
Slowly lower your heels back to the floor.

If you prefer, you can print these exercises to refer to while doing them.

Last updated:
27 June 2022