Exercises that strengthen and stretch your feet can help improve your coordination, balance, and stability and help prevent injury. Do the following without shoes:

• Alternate flexing your toes up and then down.
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• Move your foot in circles, first one way, then the other, and then side-to-side like a windshield wiper.
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• Moving only your foot and ankle (not your leg), or just your toes, “write” each letter of the alphabet.
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• Do toe curls by flexing your toes as much as possible, then releasing them.
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• With your foot flat on the floor, lift your big toe without lifting your other toes. Then try to lift the little toes but not the big toe. Follow up by keeping your toes and heel on the floor and lifting the arch of your foot.
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• Use your toes to pick up items, such as marbles, pencils, or sticks. After grasping the item, toss it away from you or release it into a container. Pick up at least 20 items each session.
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• Use the toes on one foot to scrunch a towel on the floor. Keeping your heel in place, drag the towel from side to side.
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• Spread your toes apart like a fan.
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• Stand with the outside edge of your foot against a wall, and push your foot into the wall; switch position so the inside edge of your foot rests against the wall, and push in against the wall.
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• End your workout by rolling a small rubber ball or tennis or golf ball under your sole—from your arch to heel area—to massage it (plantar stretch).

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