Pain Free Working
Exercises Legs, Ankles & Feet

Exercises to Strengthen Your Toes

It’s no secret that your calves, ankle and feet carry the majority of your weight. That’s why they ache when your stand on them for too long.

Though it is vital that you don’t spend all day sitting at your desk, standing for too long without support is also no good for your health.

To make sure your feet are strong enough to keep you standing comfortably for longer, do the following toe exercises:

Big Toe Stretch

Sit up straight with your feet planted on the ground, then raise your right leg and let your right foot rest on your left thigh. Stretch your big toe with your fingers, up and down, side to side, rotations, etc. Do this for 5 seconds, then switch feet and repeat.

Toe Extension

Following the same position as before, start with your right foot resting on your left thigh. Gently pull your right toes up towards your ankle. Hold for 10 seconds, massaging the arch at the same time. Repeat for 10 reps, and repeat on your left foot.

Toe Spread

Have your feet flat on the ground. Without lifting your heels or the balls of your feet, lift all your toes off the ground and spread them as wide as possible. Hold the position for 5 seconds, then let your toes return to neutral. Repeat this for 10 reps.

Toe Curls

Start with your feet flat on the ground, hip-width apart. Curl all of your toes, holding it for a couple of seconds, then release. Repeat this for 10 reps.

Sheena Bergado

Sheena first met Tricia on back pain support forum. After becoming online friends they launched PainFreeWorking.com in 2019. Due to suffering from upper back and shoulder pain, Sheena vows to find the best ergonomic office equipment in the Philippines to help fellow desk workers.

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