Estimated Read Time: 3 Minutes

---

Your feet are the foundation of your body’s movement, so keeping them healthy is essential. If you want to boost foot mobility, stability, and strength, here are 6 easy things you can do.

1. Find Out What’s Going On With Your Feet

Before starting any foot exercises, it’s important to figure out the problem. Whether you have plantar fasciitis, bunions, or pronated ankles, getting a diagnosis from a podiatrist or orthopedic specialist can help but is not always necessary.. They’ll tell you what’s wrong, but long-term improvement comes from addressing the root of the issue, not just treating symptoms.

A shortcut to figuring out how to address the cause is to just strengthen the entire foot and lower leg muscles that control the foot. Keep in mind that whatever is causing you pain did not develop overnight. Be patient with yourself in the process of rebuilding strong feet.

But it’s entirely possible. I used to have foot pain and really flat feet but now I have no pain and I have arches! You can too.

2. Create a Foot Care Routine

We tend to ignore our feet until they hurt. Instead of stretching your arch for plantar fasciitis, focus on shortening it. Curl your toes down to shorten the arch, and do simple exercises like toe scrunches, ankle circles, and toe spreading. These will help improve flexibility and strength over time.

For plantar fasciitis, the key is to focus on the lower leg. No one teaches this, which is why you still have plantar fasciitis.

3. Stretch Your Calves and Ankles

Foot health starts with good ankle and calf mobility. Stretch your calves and the muscles behind your shin, as they control your arches and toes, and are often neglected.

Ankle rotations (done slowly and pain-free) and calf stretches are great ways to improve your foot’s range of motion. Don’t underestimate the power of the corrective movements that address the source of the issue.

4. Choose Better Shoes

Wearing the right shoes is key. Instead of relying on arch support, which makes the problem worse over time, switch to shoes with a wide toe box and no heel lift (zero drop). These allow your feet to move naturally and get stronger.

Avoid high heels, as they tighten your calves and limit foot movement. The support you have been used to over years needs to be gradually decreased as you get stronger.

Do not go from lots of support to no support. I address this in more in my class.

5. Use Heat and Strengthen Your Feet

Warmth can improve blood flow to your feet, helping them heal and move better. Use warm foot baths and combine them with exercises like flexing and extending your feet and toes and using toe spacers.

6. Bonus: Strengthen Your Hips and Glutes for Better Foot Support

Many people don’t realize that strong hips and glutes play a big role in foot health. These muscles stabilize your pelvis, which affects how your entire body moves—especially your legs and feet. Weak hips can lead to misalignment in your lower body, causing extra strain on your knees, ankles, and feet.

Simple exercises like walking backwards, split squats, hip stabilizer, and tight hip flexor fix (all available in my video library) can strengthen these key muscles, improving your overall posture and reducing stress on your feet. When your hips are strong, your body can distribute weight more evenly, making walking and running easier and reducing the risk of injury.

These simple steps can make a big difference in how your feet feel and function every day.

Which one are you going to incorporate starting today?