News & Events
Feet and Fascia Exercises
BY Alvin Netto
“Furthermore, foot pain is associated with reduced functional ability, including self-care, increased risk of falls, depression, and reduced physical and mental aspects of quality of life (Hawke & Burnes, 2009).” NASM
When it comes to improving movement, strength, and balance, most people focus on major muscle groups like the core, glutes, or shoulders. But your foundation—your feet—play a critical role in how efficiently you move. Your feet contain 26 bones, over 100 muscles, tendons, and ligaments, and an intricate network of fascia that connects to the rest of your body. Yet, they’re often neglected in regular training.
The condition of your feet and fascia can directly impact posture, stability, and even pain in areas like the knees, hips, or lower back. Integrating a few simple exercises can help activate, strengthen, and release tension in the feet, improving your entire movement system from the ground up.
Here’s a foot-focused mobility and activation routine to keep your foundation strong and resilient:
1. Foam Roll on Ball
Use a massage ball or lacrosse ball under the arch of your foot and slowly roll back and forth for 1–2 minutes per side. Focus on areas of tightness or tension.
This myofascial release improves circulation, reduces stiffness, and preps your foot muscles for movement.
2. Ankle Inversion and Eversion
Move your feet side to side—first turning the sole of your foot inward (inversion), then outward (eversion). Perform 10–15 slow, controlled reps each direction per foot.
This strengthens the small stabilizing muscles around the ankle and improves proprioception.
3. Big Toe Raise
With both feet flat on the ground, try lifting just your big toes while keeping the other four toes down. Hold for 3 seconds, then relax. Repeat for 10–15 reps per foot.
This exercise targets intrinsic foot muscles and enhances toe control, which is essential for balance and gait efficiency.
4. Towel Curls
Place a towel on the floor and use your toes to scrunch and pull it toward you. Repeat for 2–3 sets of 30 seconds per foot.
This strengthens the foot arch and improves coordination of the toes and metatarsals.
5. Towel Gait Cycle
Using the same towel, practice a toe-to-heel rolling motion across the towel as if walking—this mimics the natural gait cycle. Focus on smooth, controlled transitions for 1–2 minutes per side.
It’s a great drill for improving walking mechanics and promoting healthy foot alignment.
6. Alternate Toe Raise in Bent-Knee Position
In a standing position with knees bent and feet flat on the ground, try lifting your toes on one foot while keeping the others down. Alternate and perform 10 reps per foot.
This increases foot dexterity and neuromuscular control.
Why These Exercises Matter
Your feet are your foundation—if they’re weak, tight, or lacking mobility, it creates a ripple effect up the kinetic chain. These exercises improve strength in the intrinsic foot muscles, enhance fascia flexibility, and support healthy joint function in the ankles and knees.
Whether you’re an athlete, a hiker, or someone who stands for long hours, foot and fascia care is essential. By spending just a few minutes a day working on your feet, you’ll not only improve movement efficiency but also reduce the risk of injury.
Strong feet = strong movement.
Start today with these simple exercises and feel the difference from the ground up.
