Foot and Toe Yoga: 5 Tips For Stronger Feet

February 15, 2024 8:18 pm Published by

Foot yoga is a new trend that has people dancing in excitement— and also as part of their yoga exercises. Foot and toe yoga consists of unique exercises designed to promote overall foot health. Just like other foot or ankle exercises, getting into a routine can keep your toes on the right track. Here, we’ll discuss the ins and outs of yoga for your feet and what to do if you have other foot challenges. 

Benefits of Foot & Toe Yoga

Yoga exercises can reduce your chance of injury by releasing tension throughout the tendons and muscles of your feet. It can also strengthen your body for increased stamina when moving. 

Other key benefits may include:

  • Improved walking and running mechanics.
  • Relief from pain and stiffness.
  • Improved balance and stability.

If you are an older adult, these exercises are a fun way to stay on your toes with less risk of injuries than traditional exercise routines. 

5 Toe Yoga Exercises & Tips

1. The Massage Ball

A small massage ball can be used to release tension and promote blood flow. This is a great way to begin your foot yoga exercises. Stand with your feet shoulder-width apart with the ball under one foot. Slowly, apply pressure and roll the ball with your foot lengthways from your big toe all the way to your heel and back. If any area feels tight, you can pause the movement and hold the pressure of the ball to that area for a few breaths.  

Next, roll the ball across your foot pad from your big toe to your little toe. Be careful not to apply too much pressure.

Finally, use the ball of your foot to make circles around the massage ball, then proceed with the same circular motion using your heel.

If you are worried about balancing, you can hold onto a sturdy table or chair for support.

2. Marble Pick-up

The marble pick-up technique is one of several strengthening exercises that can also help improve your toe dexterity. For this activity, you need an empty bowl and a bowl of roughly twenty marbles. Sit in a chair with your feet flat on the floor and practice picking up one marble at a time and transferring it to the empty bowl. Repeat with both feet. 

3. Grab & Pull Back

Like many traditional yoga moves, grab and pull back toe yoga exercise is more of a stretch for your foot. To get the best stretch, sit on the floor and make a “number four” shape with your legs by placing one foot over your thigh. 

Next, relax your calf muscle (specifically the achilles tendon) as you push into your heel and use your other hand to push on the toes at the top of your foot. This creates a forced arch that stretches your foot from top to bottom.

4. Short-foot Exercises

These exercises were created to improve your balance while standing. To avoid slipping, it’s recommended that you use a stability trainer. Stand with your feet flat on the stability trainers (or the floor), one foot about 12 inches in front of the other. With your forward foot, try to flex the arch without curling your toes to create a short-foot. It should feel like you are trying to pull the ball of your foot toward your heel. Hold for five seconds, and repeat at least five repetitions. Switch legs and perform the same exercise with your other foot. Then, from a seated position, start over, making sure to hold the short foot each time before release. 

5. Toe Mobilization (Toe Raises)

Big toe: While keeping your heel and little toes pressed on the floor, try to raise your big toe then slowly lower it back to the ground. Repeat at least ten times.

Little toes: While keeping your heel and big toe pressed on the floor, try to raise and lower your little toes. Repeat at least ten times.

When Foot & Toe Yoga Isn’t Working

Toe yoga can be a great way to help your feet stay happy. However, if you have underlying conditions or challenges with your feet or ankles that cause pain or limit your mobility, you may need an evaluation by a podiatrist.

Common causes of foot pain include:

  • Plantar fasciitis
  • Bone spurs
  • Bunions
  • Sprains

There may be other reasons for your foot pain, so remember to take note of when the pain is most severe and what movements lessen or worsen the pain so that your podiatrist can help pinpoint the cause. 

Keep Your Feet Dancing With Toe Yoga (& Our Help)

Daily toe and foot yoga exercises are a good thing, but they are no substitute for a podiatrist’s help if you have pain, mobility challenges, uncommon conditions, or other troubles below the knee. That’s why we have you covered! Schedule an appointment with The Foot & Ankle Group today.


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