Exercises & stretching
for foot pain

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Benefits of exercise for foot pain

Gentle movement is usually safe for most types of foot pain and is one of the main treatments recommended in clinical guidelines. For common problems like plantar heel pain, exercise programs that include stretching and strengthening help reduce pain and improve walking and daily activity¹.

Staying completely off your feet for too long can actually slow recovery. Planned, gradual loading helps the tissues in your heel, arch, and ankle adapt so they can handle daily stress again^{1 2}.

Exercise also supports balance, posture, and confidence on your feet. When combined with good footwear and simple activity changes, it can reduce flare ups and help you get back to work, hobbies, and family life^{1 2}.

Effective exercises for foot pain

Not every exercise is right for every person. If a movement causes sharp pain or new symptoms, stop and consult a medical provider.

Try these simple options. Start slowly and breathe normally with each movement.

1. Calf stretch

Why it helps: Tight calf muscles increase pulling on the heel and plantar fascia. Stretching them can improve comfort with walking and standing¹.

How to do it: Stand tall. Place your foot forward with your knee slightly bent while keeping the other leg straight. Move your weight towards the front foot, until you feel your backwards leg muscles stretching.

2. Towel scrunches (foot muscles strengthening)

Why it helps: Stronger small foot muscles help support the arch and spread pressure more evenly under the foot^{1 3}.

How to do it: Sit with your foot on a towel on the floor. Keeping your heel down, use your toes to pull the towel toward you, like you are scrunching it up. Relax and repeat for 1 to 2 minutes. Aim for 2 to 3 rounds, once per day.

3. Double leg heel raises at the counter

Why it helps: This helps the calf and Achilles, which play a key role in push off when you walk. Stronger calves can reduce strain on sore areas of the foot¹.

How to do it: Stand holding a counter or chair for balance. With feet hip width apart, slowly rise up onto the balls of your feet as high as feels comfortable. Pause for 1 second at the top, then lower slowly. Start with 2 sets of 8 to 10 repetitions. If it feels easy and does not flare your pain later in the day, you can build up to 3 sets of 12.

4. Ankle pumps and circles

Why it helps: Keeping the ankle moving supports circulation and reduces stiffness around the foot and lower leg.

How to do it: Sit or lie with your leg supported. Gently pull your toes toward your nose, then point them away. Repeat 15 to 20 times. Then draw slow circles with your foot in each direction 10 times.

5. Toe walking

How to do it: Stand and hold onto a table or a rail. Lift your heels from the ground and hold them in that position. Take a few steps holding the heels up.

6. Heel walking

How to do it: Stand and hold onto a table or a rail. Lift your toes from the ground and hold them in that position.Take a few steps holding the toes up.

Did you know?

For plantar heel pain, many people see meaningful improvement within 6 to 12 weeks when they combine stretching, strengthening, and simple load changes like shorter standing times and better shoes. Some need longer, but most recover without surgery^{1 5}.
In digital programs that coach people through home exercise for chronic spine and shoulder pain, those who stayed engaged with most of their sessions reported large improvements in pain and function, showing how powerful consistent movement can be⁴.

Exercises to avoid with foot pain

Everyone is different, but some activities are more likely to flare foot pain when symptoms are active. Think of these as temporary guidelines, not rules for life.

High impact jumping or running on hard surfaces early in recovery. These can overload irritated tissues in the heel, arch, and front of the foot^{1 2}.
Barefoot time on hard floors for long periods, especially with plantar heel pain or flat feet. Thin or unsupportive footwear can increase stress on sore areas^{1 3}.
Sudden heavy calf work such as fast hill sprints or heavy single leg heel raises when the Achilles or plantar fascia is sensitive.
Prolonged standing without movement breaks, for example long shifts without chance to sit, can build up strain and swelling.

You can often return to these activities once pain is calmer and strength has improved. The goal is for exercise to feel challenging but tolerable, not sharp or worsening pain later that day or the next morning^{1 2}.

Clinical insight

Guidelines for chronic foot pain recommend starting with active care such as exercise, footwear changes, and load management, and avoiding routine imaging when there is no trauma or red flag concern. Many scans show age related changes that do not match symptoms. Focusing on how your foot feels, moves, and tolerates activity is usually more helpful than chasing every finding on an image^{1 6}.

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Footnotes

Martin RL, Davenport TE, et al. Heel Pain-Plantar Fasciitis: Revision 2023. Journal of Orthopaedic & Sports Physical Therapy. 2023.

Singh D, et al. Forefoot pain. BMJ. 2020.

Whittaker GA, et al. Foot orthoses for plantar heel pain. British Journal of Sports Medicine. 2018.

Sword Health Internal Study. Digital Care Programs for Chronic Shoulder and Low Back Pain. 2023.

Whittaker GA, et al. Comparative effectiveness of plantar heel pain treatments. British Journal of Sports Medicine. 2019.

American College of Radiology. ACR Appropriateness Criteria: Chronic Foot Pain. Journal of the American College of Radiology. 2020.