Exercises to Strengthen a Weak Foot

Running in sand

Exercises for a weak foot are designed to help you strengthen the muscles in and around your foot in an effort to give your foot more power and flexibility. In addition, exercises for a weak foot can help reduce any limps or changes in your walking stride because of the weakened state of your foot resulting from an injury or medical condition.

Plantar Flexion

Plantar flexion exercises can help you strengthen your weak foot by extending your toes out and away from your body. With the assistance of a resistance band, sit on the floor, extending your weak foot forward and away from your body. Wrap the resistance band around the balls of your feet, keeping a hand on each end of the resistance band. Once the band is secure, flex your feet out and away, feeling the resistance. Hold this stretch for 10 seconds before relaxing. Repeat until fatigued.

Towel Crunches

Towel crunches can help you strengthen your feet as well as improve flexibility and range of motion in your toes. Place a small towel on the floor. Sit in a chair directly in front of the towel. From there, place your feet on the towel so your toes are curled on the edge of the towel. After curling your toes around the towel, pull the towel in and toward your body. Once you have pulled the towel as far as it can go, spread it out again and repeat until fatigued.

Pencil Toe Lifts

This exercise can strengthen your foot as well as improve your ability to rotate your foot upward. Sit in a chair with your feet flat on the floor and your back straight. From there, place a pencil on the ground. Wrap the toes of your weak foot around the pencil, making sure to grip it tight. Once you have gripped it, lift the pencil up and off the floor while keeping your heel firmly on the floor. Hold this position for five seconds before relaxing. Repeat until fatigued.

Heel Walking

Heel walking exercises can help you strengthen the muscles in your feet as well as your ankles and calves. Start by standing straight with your knees slightly bent and arms at your sides. With your shoes off, begin walking in a straight line, keeping your weight on the heels of your feet as you walk. Attempt to perform between eight and 15 sets of 20 seconds of walking. If your weak foot is unable to withstand the extended sets, reduce the sets to a manageable number.