8 foot strengthening exercises every runner needs to know
Learn how foot strengthening exercises for runners can help prevent injury, improve athletic performance, and support your balance.
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A lot of strength training programs for runners target the legs: knees, hip flexors, hamstrings, and quads. But foot-strengthening exercises are equally as important for runners, even though they often aren’t a major part of standard resistance training routines. Your feet carry you through all those miles, so it’s important to keep their tissues and bones strong.
Foot-strengthening exercises can help prevent foot pain and running-related issues and injuries such as plantar fasciitis, stress fractures on the lateral side of your foot, shin splints, Achilles tendonitis, and peroneal tendonitis. Building strength in your foot muscles, tendons, and ligaments can improve your stability so that you don’t roll your ankle and get a sprain when running on uneven terrain.
Targeted foot-strengthening exercises can also improve your running performance. Strengthening the tissues in the ball of your foot and around your toes can help you push off the ground more easily and efficiently. A strong push-off can help you move faster while reducing strain on your legs.
Read on to learn about how to strengthen your feet for running with these exercises recommended by Hinge Health physical therapists.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
8 foot strengthening exercises for runners
Strengthening the muscles in your feet, ankles, and calves are important for injury prevention, mobility, and running efficiency. Strengthening these muscles can support surrounding bones and tissues, so you can push-off and land on the ground more efficiently with each stride. Keep the tissues in your feet strong and healthy with these exercises designed for runners.
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1. Single leg calf raises
Want expert care? Check if you're covered for our free program →“This exercise targets the gastrocnemius, the largest calf muscle. You use this muscle to push off while running,” says Mary Kimbrough, PT, DPT, a physical therapist at Hinge Health. Strong calf muscles enhance balance and stability in the foot, which can prevent injury and pain.
How to do it:
Stand with one hand on a table or wall for balance, and your foot flat on the floor with your opposite foot lifted off the floor.
Push up onto your toes to lift your heel off the floor. Focus on squeezing your calf muscles while you hold this position.
Slowly drop your heel back down to the starting position.
PT Tip: If this is too challenging, you can perform this exercise with both feet on the ground,” Dr. Kimrbough says. “To increase the challenge, add hand weights.”
Get more information on how to do calf raises
2. Single leg soleus raise
Want expert care? Check if you're covered for our free program →“This move targets your soleus muscle, the calf muscle that sits just beneath your gastrocnemius, which also helps you push off the ground while running,” Dr. Kimbrough says. To decrease the challenge of this exercise, perform with both feet on the ground. To increase the challenge, add hand weights.
How to do it:
Start by standing in front of a table or chair. Place one hand on it for balance.
Place the front half of your foot on a step with a slight bend in your knee and your opposite foot lifted off the ground.
Push through your foot to raise your heel. Hold this position before lowering your heel back down so that it’s level with the step.
3. Core balance squat
Want expert care? Check if you're covered for our free program →This move challenges your strength and balance. “Single-leg exercises are beneficial for runners as they improve balance and strengthen the stabilizing muscles in the feet and ankles, which can help to prevent muscle imbalances,” Dr. Kimbrough says.
How to do it:
Stand with your feet about shoulder-width apart.
Next, lift your arms out to your side to help keep you steady.
Now, stand on one of your legs by lifting one foot off the floor behind you while hinging at the hips to bring your chest forward.
Lastly, bend your knee with control into a squat position, focusing on your balance.
Straighten your knee, and then return to standing.
4. Single leg RDL
Want expert care? Check if you're covered for our free program →This single-leg bodyweight exercise fires up your hamstrings and glutes and challenges the muscles in your feet. As you hinge forward, your foot and ankle work to stabilize your leg so that you stay balanced.
How to do it:
Stand with your feet a comfortable distance apart.
Now, move your chest toward the floor by hinging at your hips.
Lift one leg off the floor behind you and up toward the ceiling. Your knee can be slightly bent as you hinge.
Then, slowly return to the starting position.
5. Standing arch raises
Want expert care? Check if you're covered for our free program →This exercise helps strengthen muscles in your arches of your feet, giving your feet more support to move comfortably,” says Dr. Kimbrough.
How to do it:
Stand with your feet a comfortable distance apart.
While keeping your heel in place, slide the ball of your foot toward your heel. It should feel like the middle of your foot is arching upward.
Focus on holding up the arch of your foot.
Relax your foot back to the starting position.
6. Active toe abduction
Want expert care? Check if you're covered for our free program →Doing isolated toe-strengthening movements is critical for injury prevention. “Strengthening the small muscles in the feet can help improve balance and coordination while running,” Dr. Kimbrough says. “This move can also help your foot absorb shock better when it lands on the ground each stride.”
How to do it:
Sit in a chair with your feet flat on the floor.
Spread your toes sideways as far apart from one another as you’re able.
Hold this position, making sure your toes don’t touch each other as best as you can.
Relax your foot back to the starting position.
PT Tip: It’s normal if you feel the muscles on the bottom of your feet working during this movement.
7. Towel scrunches
Want expert care? Check if you're covered for our free program →“This move strengthens the small muscles in your feet which give the arch of your foot extra support while on runs.,” Dr. Kimbrough says. This move can also help prepare your feet to absorb the shock of landing with each stride.
How to do it:
Sit with your feet flat on the floor and a towel between the front of your target foot and the floor.
The towel should lay flat on the floor, extending away from the front of your foot.
Use your toes to scrunch the towel toward you.
Focus on using the tips of your toes to pull the towel.
Then, lift and straighten your toes to continue scrunching the towel.
As you do each rep, you might feel the bottom of your foot and toe muscles working.
“Your feet spend a lot of time confined to your shoes, which can limit their natural range of motion and diminish their strength over time,” Dr. Kimbrough says. “This exercise allows you to improve the mobility of your toes so you can move with ease on runs and reduce injury risk.”
How to do it:
Sit in a chair with your feet flat on the ground. Lift just your big toe up and hold it.
Slowly drop your big toe back to the starting position, and then lift your other four toes up all at once.
Alternate between these movements.
PT Tip: To make this move more challenging, use your hand to add some pressure to the toes that are extending up towards the ceiling.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Personalizing your foot exercises
Note: Some of these moves may feel challenging if you’re dealing with a foot pain flare. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
Benefits of foot strengthening exercises for runners
Strong feet can improve your balance and reduce strain from your knees and hip joints. Incorporating these movements into your strength training routine can reduce muscle fatigue, which can potentially help you run faster or for longer. Exercises that target the muscles in the feet can also provide more stability to your ankle joint, which can help prevent certain overuse injuries.
Improve running efficiency. Think of running efficiency as using less energy to run faster and farther. “Strong foot muscles help you push off the ground more efficiently when running, making it easier to move forward,” Dr. Kimbrough says.
Reduce injuries: “Foot and ankle injuries, including plantar fasciitis, shin splints, or achilles tendonitis can be common with running,” Dr. Kimbrough says. “Strengthening the feet can help reduce stress on these areas, preventing injury and pain.” Strong feet can also help reduce impact on your knees, hips, and back.
Improve balance: “Strengthening the muscles in your feet enhances your overall balance and stability, which can be particularly important if you run over uneven ground or surfaces, such as gravel or trails,” Dr. Kimbrough says.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
References
Tourillon, R., Gojanovic, B., & Fourchet, F. (2019). How to Evaluate and Improve Foot Strength in Athletes: An Update. Frontiers in Sports and Active Living, 1. doi: 10.3389/fspor.2019.00046
Physiopedia. (n.d.). Soleus. Physiopedia. https://www.physio-pedia.com/Soleus