Over the course of the year, we’ve shared a range of practical exercises and educational tips to help you look after your feet, stay active, and manage common aches and pains.
This page brings everything together in one place, so you can easily revisit any of the exercises or topics that might be helpful for you. You don’t need to do all of these — simply pick the ones that suit your needs and come back to them when required.
Toe Mobility & Stability
Toe Stretch – “Spread ’Em!” (January)
This exercise focuses on improving toe mobility. Being able to spread your toes helps create a stable base for walking and standing, and can reduce unnecessary strain through the rest of the foot.
👉 Watch the toe stretch exercise
Toe Stability – Toe Spread Progression (February)
Once you’re comfortable spreading your toes, this progression helps build control and stability. It challenges the muscles that support your arch and contributes to a more efficient walking pattern.
👉 Watch the toe stability progression exercise
Lower Leg Strength & Control
Tibialis Anterior Strength – “Music Taps” (April & November)
This exercise targets the muscle along the front of your shin, which helps lift your foot when you walk. When this muscle is weak, the calves often have to work harder, which can contribute to tightness, fatigue, or heel discomfort.
We revisited and expanded on this exercise later in the year, including guidance on repetitions, fatigue, and when to seek help.
👉 Watch the tibialis anterior (“Music Taps”) exercise
Calf Strength – Heel Raises (October)
Strong calf muscles are essential for walking, balance, and propulsion. This exercise focuses on building calf strength to support your feet and ankles, particularly if you spend a lot of time on your feet.
👉 Watch the calf strength exercise
Balance & Stability
Balance Exercise (August)
Balance becomes increasingly important as we get older, but it’s relevant for everyone. This simple balance exercise helps improve stability and confidence, especially on uneven surfaces.
Footwear & Everyday Foot Care
Shoe Lacing Techniques for Comfort (May)
Wearing closed-in shoes can sometimes lead to pressure on the top of the foot or excessive movement inside the shoe. This video shows simple lacing techniques to improve comfort and support.
When to Replace Your Shoes (June)
Shoes don’t last forever — even if they still look okay. In this video, we cover the signs that your footwear may no longer be providing adequate support, and how worn shoes can contribute to foot pain.
👉 Watch the footwear replacement guide
Foot Arch Massage – Ball Massage Technique (July)
This simple self-care technique can help relieve tired, sore, or aching feet. Using a small ball, this massage targets the arch and can be especially helpful after long days on your feet.
👉 Watch the foot arch massage technique
A Final Note
These exercises and tips are designed to support your foot health, but everyone is different. If you’re unsure which exercises are right for you, or if pain persists despite trying these strategies, we’re always happy to help.
📞 Call 3820 6326 or book online at feetology.com.au to arrange an appointment.
This page will continue to grow as we share more helpful foot health tips in the future.