Reset tired feet with simple intrinsic muscle drills
Our eyes get tired and so do our feet. These short, home-based exercises wake up the small stabilisers that hold your arches, support your balance, and share the load when you're standing or walking all day.
Follow the intrinsic foot exercise video
Use the walkthrough to learn correct positioning, tempo, and cueing before practising on your own.
Repeat the video twice a day for best results. Pause to focus on muscle activation and smooth breathing.
Why your intrinsic foot muscles matter
Support your arch
Strengthening the small muscles under the foot helps manage pes planus and limits the overload that often leads to plantar fasciitis flare-ups.
Improve control
Better toe dexterity and ankle stability keep bunions from worsening and protect weak ankles when you are on uneven ground.
Ease daily fatigue
Activating these muscles shares the load so busy commuters, runners, and clinicians feel less end-of-day foot aching.
What the routine includes
- Toe spreads & doming: wake up the mid-foot, teach your toes to separate, and reinforce a supported arch.
- Short-foot holds: gentle lifts that build endurance in the plantar fascia without forcing painful positions.
- Heel raises & controlled lowering: coordinate calves with intrinsic muscles so your foot stays centred.
- Toe curls with a soft pilates ball: activate grip strength safely—avoid hard tennis or golf balls.
Work within a comfortable range. If you have an active flare-up of plantar fasciitis or bunion pain, consult your physiotherapist face to face before progressing.
How often should you practise?
Frequency
Complete the sequence twice a day—morning and evening—to build endurance and coordination.
Repetition range
Use slow, controlled reps for 8–12 repetitions, or hold isometrics for 20–30 seconds without cramping.
Progress tracking
Note changes in arch height, balance, and day-to-day fatigue. Add single-leg balance drills as tolerated.
Need a tailored foot strengthening plan?
Book a session so we can assess your gait, customise the exercise dosage, and integrate the right footwear or orthotic guidance.