11 Daily Flexibility Exercises for a Pain-Free Life

9. Ankle/foot mobility + foot doming (foot core)

Two-line summary: Builds foot strength and mobility to prevent plantar fasciitis and improve balance. Foot doming and toe spreads strengthen intrinsic foot muscles for steadier, less painful walking. Step-by-step instructions: Sit with feet flat. Spread toes wide and hold for two seconds, then relax; repeat 10–15 times. Perform foot doming by keeping toes relaxed and lifting the arch while keeping toes on the floor; hold briefly and release for 10–12 repetitions. Add ankle circles with the leg raised for 10 in each direction to restore joint mobility. For standing balance, rock gently from heel to toe. Modifications and progressions: Start seated if barefoot balance is hard. Progress to single-leg doming holds for added strength. Irene Davis and Dr. Adam Tenforde highlight that simple foot exercises reduce injury risk and improve foot health. Safety cautions: If you have severe foot pain, open sores, or diabetic neuropathy, check with a podiatrist before starting intensive foot work. Avoid painful forcing of toes. Habit-stack tip: Do these while seated at your desk during a tiffin or coffee break to build daily strength for the feet.