A Simple Toe Exercise to Help Your Feet Work Better
After the Christmas break, it’s very common for people to notice their feet feel a bit stiff, tired, or just not quite right.
Changes in routine, spending more time barefoot or in less supportive footwear, and then suddenly returning to work or regular activity can all place extra stress on the feet. We’re certainly seeing this in the clinic each January, with patients presenting with new or worsening foot pain after the holiday period.
I’ve put together a short video showing a simple toe exercise that can make a real difference. You can watch it below — and I’ll explain why it matters further down the page
Why This Exercise Matters
The Toe Spread & Hold is a foundational exercise that we use regularly at Feetology Podiatry Centre.
Your toes aren’t just there for balance when you’re standing still. They play an important role every time you take a step, helping your feet to:
- absorb shock
- stay stable
- push off efficiently when you walk
When the toes can’t spread and move well, other areas — such as the arch or calf muscles — often have to work harder than they should. Over time, this can contribute to issues like heel pain, arch pain, bunions, or general foot fatigue.
How to Do the Toe Spread & Hold
- Sit on a chair and bring one leg up, crossing it over the other.
- Gently spread your toes and place your fingers between them — almost like you’re holding hands with your foot.
- Pull your foot slightly towards your shin and gently move your toes up and down from the toe knuckles, keeping your ankle still.
- Point your foot downwards and repeat the same movement.
- Swap sides and repeat on the other foot.
This exercise should feel gentle. It’s not about forcing a stretch or pushing into pain.
Common Mistakes We See
A few things to watch out for when doing this exercise:
- forcing the movement or stretching too hard
- curling or clawing the toes instead of spreading them
- holding your breath or tensing the leg
Slow, controlled movement is far more effective than trying to push range.
How Often Should You Do It?
I usually recommend doing the Toe Spread & Hold:
- before walking or exercise
- or in the evening if your feet feel stiff or tired
If it’s very difficult to get your fingers between your toes, doing this exercise three or four times a day for a few weeks can help improve mobility.
The exercise only takes a minute or two, but consistency really matters.
What Comes Next
If you’ve been following along with our monthly exercise videos, this one is about waking the foot up again. In future videos, we build on this by turning movement into control and then helping your feet cope better with everyday loads.
If you’re doing exercises but your foot pain isn’t improving, that’s a sign it’s worth having things assessed properly.
You can book online at feetology.com.au or call 3820 6326.
This information is general in nature and not a substitute for individual assessment. If you’re unsure whether an exercise is right for you, please seek professional advice.