Ankle Injury
Tired, Achy Feet? Try These Simple Podiatrist-Approved Exercises
Apr 11, 2025
After a long day, nothing feels better than kicking off your sneakers and freely moving your feet around. It’s the human ritual all of us who wear shoes share. But if you work on your feet or you wear shoes with subpar support, the pain can linger after the ritual is complete. Foot pain can also commonly strike in the morning, making those first dozen steps you take feel like you’re walking with rocks for feet.
Don’t ignore your super tired and achy feet because their health is actually incredibly important to your overall well-being. After all, your feet form your structural foundation, the base at which you stand and move. You can take care of your feet by maintaining their mobility and providing comfort when they’re in need of a little TLC. It can be easy to relieve foot fatigue with just a few simple exercises for foot pain you can do in the comfort of your home or wherever you happen to be.
Check out these five podiatrist-approved exercises for foot pain to help provide relief and rejuvenation for tired, achy feet.
What Causes Foot Fatigue and Discomfort?
Here are the most common causes of pain and exhaustion in the feet:
Additionally, some individuals are more prone to foot pain than others. Risk factors include obesity, age, and even gender (it’s more common in women than men, according to this study). Regardless of what’s causing your foot pain or what risk factors you may have, there are easy, low-impact exercises that can go a long way in making them feel better. But before you start working out those toes, warm up your feet to get the blood flowing.
Warm-Up Before Your Foot Workout
Not only will doing a little massage or foot bath help improve circulation and relax tense muscles, but it’s extremely relaxing and, for most, outright pleasurable. To provide a warm-up massage for your feet, use a tennis ball and roll firmly across all parts of your feet. You can also include an Epsom salt soak in warm water for well-deserved relief and self-care.
5 Podiatrist-Approved Exercises to Relieve Foot Tension
1. Toe Curls and Spreads
Sit comfortably with your feet flat on the floor. Lift your toes off the ground while keeping your heels down, and curl them inwards, holding for 5 seconds.
Next, spread your toes as wide as possible, holding for another 5 seconds. Repeat this curl-and-spread sequence 10-15 times.
This exercise strengthens the deeper muscles of the feet, improving arch support and overall flexibility. It's particularly beneficial for enhancing stability and balance, as well as preventing foot fatigue from long hours of standing, working, or exercising.
2. Towel Scrunches
Sit in a chair with your feet flat on the floor, placing a small towel flat on the floor in front of you. Using only your toes, scrunch the towel towards you, pulling it closer with each curl. Once you've pulled the towel as close as possible, release and repeat 10-15 times.
This exercise is common with dancers and can help you build strength in the small stabilizing muscles of the feet, improving fine motor control and arch support. This is also a great exercise to do if you get cramps in the toes and feet and for tired feet in general.
3. Calf Stretches
Stand facing a wall, placing your hands on the wall at shoulder height. Extend one leg straight back, keeping your heel firmly on the ground.
Bend your front knee until you feel a stretch in your calf and Achilles tendon. Hold this stretch for 20-30 seconds, then switch legs. Perform 2-3 repetitions on each side.
This hurts-so-good stretch relieves tension in the calf muscles, which can pull on the feet and cause foot fatigue and plantar fasciitis. It also helps improve flexibility in the ankles, helping you achieve better overall lower-leg mobility.
4. Heel Raises
Stand with your feet flat on the floor, shoulder-width apart. Slowly lift your heels off the ground, rising onto the balls of your feet. Hold this position for 2-3 seconds, then slowly lower your heels back down. Repeat 10-15 times.
This exercise is popular with athletes who are working on their balance and agility. This remarkably simple movement, when done regularly, will help strengthen the calf muscles and promote better foot alignment.
With heel raises, you can look forward to improved balance and stability, relief from foot fatigue, and even better athletic performance.
5. Ankle Circles
Sit in a chair or on the floor. Lift one foot off the ground and rotate your ankle in a circular motion, first clockwise, then counterclockwise. Perform 10-15 circles in each direction, then switch feet.
Ankle circles are a feel-good foot exercise that increases ankle mobility and reduces stiffness in the surrounding muscles and tendons. This is also a preventative exercise you can take before exercising to avoid foot and ankle injuries.
Tips for Daily Foot Care
Be good to your feet, and they’ll be good to you! Here are some small things you can do every day to make sure your feet feel their absolute best:
When to See a Podiatrist in Elgin, IL
Sometimes, daily care, special shoes, and even regular foot exercises might not be enough to quell foot pain if there’s an underlying problem. Here’s when you know it’s time to consult a foot doctor in Elgin, IL, for your foot pain:
The Best Exercises for Feet in Need of TLC
Tired feet are common, but you can give yours the TLC they need with the above foot exercises recommended by podiatrists. These easy moves can help you feel better, stay active, and enjoy a better quality of life.
Suffering from foot pain? Request an appointment today with one of our podiatrists at Advanced Foot and Ankle Specialists. Our podiatry practice serves the Chicago area with offices located in Elgin, Elk Grove, Huntley, and the Montclare neighborhood.
