Foot Strength Training Program

Exercises to Help Strengthen Your Feet

Now that you have begun to get to know your feet, you may have noticed that they feel weak. Maybe it’s hard to spread or control your toes? Perhaps being barefoot for an extended amount of time leaves your feet sore or tired? To begin the transition to moving or running in Vibram FiveFingers, we recommend the following foot strengthening exercises before you take your first step.*


Start with 1 set of 10 reps for each activity, per foot. After this activity, your feet may feel tired, but you should not be in pain. Gradually increase sets as you become more comfortable with the exercises. Ultimately, this series of exercises should be part of your every-day training warm-up routine.


  1. Heel Raise

    In a standing position, keep your toes on the ground and lift your heels off the floor while flexing your calves.
  2. Toe Grip

    From the standing position, with your heel firmly planted on the ground, move your toes back towards your heel and raise arch upwards. It should feel like you are gripping the ground.  
  3. Toe Flexing

    Start in a seated position, with your legs in front of you, parallel to the ground, feet pointed up at a 90-degree angle. Slowly point your toes forward as far as possible while flexing your calves, then return them to the 90-degree position.  
  4. Toe Spread/Tap

    Start in the standing position, with feet planted firmly on the ground. Raise up all ten toes, then tap both big toes on the ground, raise them up, then tap both little toes on the ground, and repeat.  
  5. Exaggerated Eversion/Inversion

    Start in the standing position, with feet planted firmly on the ground. Rotate both feet outwards so that only the outer area of your feet are touching the ground. Then roll them inwards, so your big toe and the inside area of your feet are touching the ground. Slowly roll them back and forth.  
  6. Grabbing towel on the floor with toes and pass to other foot

    From a seated position, grab a rolled-up hand towel with one foot, between the big toe and second toe. Once it is secured, pass the towel to the other foot. Continue passing it back and forth.  
  7. Walking in Vibram FiveFingers

    Never underestimate the power of just being barefoot or in Vibram FiveFingers.

Try wearing them for a few minutes a day and increase usage based on personal comfort. It is important to acclimate your feet before fully transitioning to Vibram FiveFingers. Once your feet are comfortable in Vibram FiveFingers, you are ready to experience the connection created from the barefoot experience.



* It is advisable to check with your physician prior to initiating in any physical activity or exercise program. If you are wearing Vibram FiveFingers for the first time, we suggest a gradual transition based on your personal level of comfort and fitness, as you may be using different muscles in the feet and lower legs. Gradually increase usage as you adapt. This transition period can be different for each individual.