10 Toe Stretches and Exercises

Most toe stretches improve flexibility and mobility. Others also increase toe strength. Some are good for specific conditions, such as bunions and plantar fasciitis.

When you do the stretches in this article, you should feel the stretch in your toes or other parts of your foot while taking care not to push or pull too hard or overextend. These stretches work best with bare feet.

The goal for each stretch is to repeat it 10 times, but it’s ok to start with 2 or 4 repetitions and increase as tolerated.

Stretches to improve flexibility and mobility

1. Toe lift

You can do this stretch one foot at a time or with both feet together.

1. Sit with your feet flat on the floor.
2. Lift your toes, trying to get them all to the same height.
3. Hold for 5 seconds.
4. Lower your toes.
5. Repeat 10 times on each foot.

2. Toe lift and spread

You can do this stretch one foot at a time or with both feet together. Put a rubber band around your toes to increase resistance and make it more difficult.

1. Sit with your feet flat on the floor.
2. Lift your toes, trying to get them all to the same height.
3. When they’re lifted, spread your toes as far apart as possible.
4. Hold for 5 seconds.
5. Relax your toes and lower them back down.
6. Repeat 10 times on each foot.

3. Toe flex

1. Stand next to a hard upright surface like a wall with your feet shoulder-width apart.
2. Using your hands to steady yourself, flex the toes of one of your feet as your press them against the wall. Hold for 5 seconds.
3. Move your foot back so it’s flat on the floor.
4. Repeat 10 times on each foot.

4. Big toe pull

This stretch increases mobility and flexibility in your big toe. You can also do it using your hands if a towel or belt isn’t available.

1. Sit with your feet flat on the floor.
2. Wrap a towel or belt around your big toe.
3. Pull the towel or belt toward you while pushing against it with your foot. Hold for 5 seconds.
4. Repeat 10 times on each foot.

5. Lateral toe stretch

This stretches your toes from side to side instead of up and down. You can do this stretch one foot at a time or with both feet together.

1. Sit with your feet flat on the floor.
2. Point your toes up.
3. Move your toes to the left without moving your foot. Hold for 5 seconds.
4. Relax your toes.
5. Point your toes up.
6. Move your toes to the right without moving your foot. Hold for 5 seconds.
7. Relax your toes.
8. Repeat the stretch with your toes pointed down.
9. Repeat 10 times on each foot.

6. Toe raise, point, and curl

You can do this stretch one foot at a time or with both feet together.

1. Sit with your feet flat on the floor.
2. Lift the front of your foot, leaving your heel on the floor.
3. Raise your toes as high as possible. Hold for 5 seconds.
4. Point your toes down. Hold for 5 seconds.
5. Raise your heel and curl your toes under so your toenails or the tips of your toes are on the floor.
6. Repeat 10 times on each foot.

7. Standing toe stretch

1. Stand with your back against a wall.
2. Cross your left leg over your right leg at your ankle.
3. Point the toes of your left foot and push them against the floor so your toenails are against the floor. Hold for 5 seconds.
4. Relax your toes.
5. Repeat 10 times on each foot.

8. Toe splay

You can do this stretch one foot at a time or with both feet together. Put a rubber band around your toes to increase resistance and make it more difficult.

1. Sit with your feet flat on the floor.
2. Spread your toes apart as far as possible. Hold for 5 seconds.
3. Relax your toes.
4. Repeat 10 times on each foot.

9. Toe lift and press

This stretch improves your control over toe movements as well as strengthens them.

1. Sit with your feet flat on the floor.
2. Lift your toes on one foot or both feet at the same time, trying to lift them all to the same height.
3. Press only your big toe down and up 10 times.
4. Press only your little toe up and down 10 times.
5. Alternate pressing your big toe up and down 1 time with pressing your little toe up and down 1 time.
6. Repeat alternating big and little toes 10 times on each foot.

10. Doming

This stretch strengthens your toes and lifts (“domes”) the arch of your foot.

1. Sit with your feet flat on the floor.
2. Try to grip the floor with your toes. Make sure you’re using a grabbing motion and not just curling your toes.
3. Hold for 5 seconds.
4. Relax your toes.
5. Repeat 10 times on each foot.