Spring Tune-Up: Get Your Feet Ready

As the weather warms up, it’s time to get outside, whether it’s walking, biking, or hitting the trails.

But after a winter spent bundled in boots or curled up indoors, there’s one important part of the body that often gets overlooked: our feet.

Your feet are the foundation of every step you take. Before you dive into your favorite outdoor activities, spend a little time getting your feet ready with these simple mobility and strengthening drills.

4 Drills to Boost Your Foot Strength & Stability

If you are looking to prevent foot and lower leg pain this season, here are four exercises that can help you walk, run, and stay active more comfortably.

1. Towel Scrunches for Foot Mobility: After months of heavy footwear and limited movement, you’ll need to wake up your feet! Grab a towel and a chair for this exercise:

• • Sit comfortably with your bare foot on a towel placed on the floor.
  • Spread your toes wide, then curl them to grab and scrunch the towel toward you.
  • Straighten the towel and repeat for about 15 reps on each foot.

This exercise works the small muscles in your feet, encourages arch mobility, and builds a stronger foundation for movement.

2. Heel-to-Toe Walking Warm-Up: Proper walking mechanics start with how your feet hit the ground. To practice:

• • Find a clear space indoors or on a soft surface.
  • Focus on taking short steps where your heel strikes the ground first, toes pointing upward.
  • Feel the muscles in your shins activate as you roll through your foot and transfer your weight smoothly.

Practicing this pattern helps set up healthy mechanics for your walks, runs, or hikes and protects your joints throughout your body, like your knees and hips.

3. Single-Leg Balance for Stability: Strong, stable feet are essential for uneven surfaces like grassy yards, trails, or beaches.

• • Stand near a sturdy surface for support if needed.
  • Balance on one foot, gently bending the standing knee.
  • Focus on pressing your big toe, pinky toe, and heel evenly into the ground.
  • Hold for 30 seconds, three times per foot.

To make it more challenging, reach your free leg in different directions without losing balance. This drill builds foot strength, improves ankle stability, and preps you for more dynamic outdoor activities.

4. Standing Calf Raises for Strength: Endurance matters too especially when you’re planning longer walks, runs, or active days.

• • Stand near a wall or railing.
  • Press through your big toe and rise slowly onto your toes, lifting your heels.
  • Slowly lower back down with control.
  • Aim for 10 reps, 2–3 sets.

If that feels easy, try it on a step or curb. Let your heels dip below the edge for a deeper stretch and a bigger challenge!

Don’t let foot or lower leg pain hold you back. Our team of Physical and Occupational Therapists is here to help you prevent injury, stay active, and move pain-free all season long.

Treatment is covered by insurance, no referral is required to start, and with flexible in-clinic and virtual appointments available, you can find a time that works with your schedule.

Call 716-458-1990 or use this button to schedule online: