If you do have a fracture or other injury such as the ones mentioned above, ask your doctor if there are prescribed physical therapy exercises that you can do. [1] X Research source

If you find this difficult at first, just raise your big toe up and down until you get the hang of it. Move slowly through your toes, working up to where you can do all five. This exercise is meant to strengthen the extenders, one of the groups of muscles which move the toes up and down. Strong extenders and flexors can help greatly with gait and balance and thus help prevent foot injuries from accidents, according to the Summit Medical Group. [2] X Research source [3] X Research source

Relax your muscles between each grip. Work up to holding the grip for 10 seconds at a time. Toe curls focus primarily on strengthening the toe flexors.

It can also help with plantar fasciitis and turf toe, among other foot conditions. It is especially effective in ankle rehabilitation. Keep your movements small. Just use your ankle, foot, and toe. [6] X Research source

Make sure to relax for approximately five seconds. This strengthens the extrinsic and intrinsic muscles of the foot and is used in the treatment of both plantar fasciitis and turf toe. [7] X Research source

This exercise strengthens the extrinsic and intrinsic muscles in the feet.

Do two sets of 15. This exercise can help to strengthen the malleolus and tibialis muscles on either side of the ankle. It can also help prevent or treat sprains. [8] X Research source

Do two sets of 15. This exercise can help to strengthen the peroneal and tibialis muscles on both sides of your ankle. It can also help treat or prevent sprains. [9] X Research source

For an extra challenge, try raising yourself on 1 foot at a time, and doing 10 reps with each foot. [10] X Research source [11] X Research source

This exercise was developed by the Summit Medical Group, a rehabilitation center, to help increase the range of motion or flexibility of the ankles. According to Summit, increased flexibility and strength in the ankle muscles, especially the tibialis muscles, can help to greatly reduce injuries such as sprains. Use this series as a warm-up for the remaining stretching exercises.

Repeat 15 times, moving both feet at the same time. You can also do this exercise while you are lying down. To get a deeper stretch, you can use an elastic band. Pointing the toes away from the body helps to strengthen the muscles in the calves.

This stretches the muscles in the shins. Flexible shins, like calves, are important for full recovery from plantar fasciitis. You can also do this with a resistance band on the floor. Hook the band around a table leg. Walk away from the table and loop your foot in the band. Bring your toes toward you, pulling against the band. [12] X Research source This is designed to stretch out the flexors muscles in the foot, which help you move the feet in relation to the leg. [13] X Research source

This exercise helps stretch out the muscles of the calf. Calf muscle stretching, according to the American Orthopedic Foot and Ankle Society, is integral to the treatment of plantar fasciitis. This is because excessively tight calf muscles make it more difficult to properly flex and stretch the heel. This is necessary to help recover from this painful condition. [14] X Research source [15] X Research source

This exercise stretches the soleus, one of the major muscles in the calf. [16] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source .

Work yourself up to holding the stance for one minute.

This exercise will strengthen the plantar fascia and other tissues that help support it, such as the Achilles tendon and calf muscles.

Try moving the ball up and down and in circles to increase the efficacy of the massage. Repeat on left foot for 2 minutes. [17] X Research source