3 Effective foot Exercises to Build Foot Strength - healthy & happy feet

When it comes to a daily gym routine, it’s easy to overlook a specific workout for your feet. Instead, you focus on the usual suspects: cardio, core and strength, without thinking twice about the health of your foundation. You may think that your feet automatically get a sufficient workout when you focus on these other areas, but is that really the case? Honestly, it depends on how you engage the foot muscles. The impact from prolonged periods of standing, walking and running can take their toll, so when your feet are weak, the rest of the body has to compensate. To help keep your feet strong and healthy, we want to share these three simple foot exercises with you. We are confident they will give your feet the workout they need and keep them happy in the future!

1. Walking or Running on Sand

Yes, as simple as it sounds, walking/running on sand offers your feet a strong workout (at least 10-15 minutes at a time and increasing as desired). The mild struggle you feel when taking a step are your muscles working to gain traction. It takes greater effort to walk/run on sand than a hard surface, resulting in stronger feet. Moving around in the sand also improves proprioception, leading to better balance and foot position.

2. Short Foot Exercises

This exercise essentially works the core muscles of your foot, helping with stability and structure. When done correctly, it can also help strengthen the arch muscles. One of the strongest benefits of this exercise is that it can be done while waiting for the elevator or sitting at your desk (start building strength by using a hacky sack, as demonstrated in this intrinsic foot muscle strengthening video).

Step 1: Pull all your toes down and in (without having them leave the ground).

Step 2: Contract the arch muscles for 3 seconds and then release.

Step 3: Repeat this 3 times per day (3 days a week).

3. Toe Spreading

This offers great benefits, especially when paired with the other two routines. It improves alignment, posture and stability, while reversing the negative effects of conventional footwear such as bunions. As foot strength increases, your toes may be capable of spreading as easily as your fingers. This can increase blood flow and strengthen the muscle connections in your feet.

Step 1: Place your big toe on the ground.

Step 2: While pressing your big toe into the ground, rotate your heel inward and press your pinky toe into the ground to fan out the rest of the toes (before bringing your heel to the ground).

Step 3: Repeat this 3 times per day (3 days a week).

Including these training tips and foot exercises in your workout routine should put you on the fast track toward a stronger and more balanced foundation. An increase in your foot strength can also help relieve foot pain and lower the risk of injury.

We hope you have enjoyed these 3 Effective foot Exercises to Build Foot Strength on your journey to healthy & happy feet, Because at bprimal we believe your feet deserve better!


At bprimal, we work with shoemakers and brands who create natural footwear that are made to encourage better foot health by repairing the damage caused by long term use of modern shoes. These minimalist or healthy footwear alternatives ensure proper preservation of one’s natural foot shape and function thanks to their inclusion of all the design specifics needed to achieve optimal foot health. Some of these features include wide toe boxes, slim and flexible soles, and no heel elevation. Our involvement and interaction with people who create and promote products that help individuals fix their foot problems has also inspired us to spread crucial awareness – relating to prioritising foot health as told by the experts – via our blog.  Learn More - check out bprimal educational articles here, and browse through the different brands and collections of natural footwear and foot health restoration products we carry.


The above content is for educational or informational purposes only and is not intended to replace or augment professional medical instruction, diagnosis, or treatment. Read the full Terms and Conditions & Disclaimer here.