Toe Point Exercises

by | Strength, Video Tutorials

In this tutorial, you’ll learn several toe point exercises that you can add to your pole conditioning routine for a better arch and a stronger toe point.

 

If you’re looking for information on how to properly point your toes, you can find that in this article.

 

Remember that the ankle and foot are very complex and made up of small tendons, muscles, and bones. It is incredibly important not to strain or over-exert your feet, so be gentle with yourself!

Socks On and Off

  1. Lay on the floor with your hands on your chest.
  2. Raise your legs up in a pike and loosely point your toes.
  3. Trace one foot down the other leg while lowering that leg.
  4. Before you touch the ground, lift your leg back up, tracing your foot back up the leg.
  5. Repeat on the other side. 

 

Imagine you’re taking off your knee-high socks and putting them back on with your toes.

This exercise helps engage the core, glutes, and promotes stability.

Don’t rush, and make sure to keep your muscles engaged the whole time.

Repeat this motion for 1 minute.

 

Point and Unpoint

  1. Lay on the floor with your hands on your chest.
  2. Raise your legs up in a pike. 
  3. Flex your feet. 
  4. Push through the ball of your foot with toes still up – this is called a “demi point.”
  5. Point your toes.
  6. Next, go in reverse. Flex your feet, keeping the toes curled.
  7. Point your toes.
  8. Repeat.

Ankle Circles

  1. Lay on the floor with your hands on your chest.
  2. Raise your legs up in a pike. 
  3. Circle your ankles to the outside.
  4. Repeat until fatigued.
  5. Circle your ankles to the inside.
  6. Repeat until fatigued.

Try to keep your legs straight and engaged the entire time you’re circling your ankles.

If you have tight hamstrings, this might be difficult and result in microbends. That is okay – you don’t want to over-stress your muscles here, so just make the effort to keep your leg muscles and lower core engaged.

Band-Assisted Toe Point

For this exercise, you’ll need a lightweight resistance band. We suggest the green Theraband as it’s versatile, stretchy, and wide enough to wrap around your foot.

  1. Sit upright with your legs in front of you.
  2. Wrap the resistance band around your toes and the ball of your foot.
  3. Point your toes in the same step-by-step sequence as before – flex, demi, then point. 
  4. Repeat this 20 times, then move on to the other foot.

When you are flexing and pointing your feet, avoid curling your toes or “scrunching” them up.

Point your toes and keep them long and extended, as if you’re trying to reach the other side of the room with them. 

Seated Foot Stretch

If you have ankle or foot pain already, we recommend skipping this stretch so it does not aggravate any pre-existing issues.

It’s incredibly important to note here that you do not sit on the foot that is up. All of your weight should be comfortably balanced on the leg that is down on the floor.

You can also do this stretch standing.

 

  1. Sit upright with your legs tucked underneath your body.
  2. Bring your foot forward, with the toes curled under.
  3. Stay here for 30 seconds.
  4. Flip the toes up so the bottom is against the floor.
  5. Stay here for 30 seconds.
  6. Repeat on the other foot.

Make sure that your ankles stay straight during the entire stretch; don’t let them cave outwards.

You can brace yourself against a wall or the floor to help you maintain your balance here. Sitting back or bringing your foot forward more will increase the stretch.

Penny Arch Exercise

You will need a coin or other flat object to place underneath your foot in this exercise.

 

  1. Place a coin on the floor.
  2. Place the ball of your foot on the coin.
  3. “Scrunch” your foot together by engaging your arch, keeping your entire foot on the ground.
  4. Do this 10-15 times per foot.

It helps to imagine that you are trying to push the coin with the ball of your foot to the back of your heel.

This exercise looks simple, but can be challenging as we don’t typically try to isolate the arch like this. With practice, it will become much easier. 

Standing Toe Rises

  1.  Stand with your feet at a comfortable distance apart.
  2. Raise yourself up onto the ball of your foot.
  3. Using all of your toe strength, try to raise yourself up onto your toes.
  4. Come back down in a controlled manner, down to the ball of your foot then to the ground.
  5. Repeat 10-15 times with both feet simultaneously.

This exercise will help strengthen your toes, so you’ll notice a lot of progress over time, with consistency.

Feel free to hold onto a wall or a pole gently to help you maintain your balance, but be sure not to use it as a crutch to hold your weight.

 

Calf Raises

You will need a yoga block or a flat, sturdy surface that you can stand on.

 

  1. Step on the block with your toes and ball of the foot. Your heel should be hanging off the edge.
  2. Sink your ankles down, off the edge of the block.
  3. Next, raise your feet up so that you are standing on the balls of your feel.
  4. Lower your heels back down, past the edge of the block.
  5. Repeat 20-30 times with both feet simultaneously.

 

Feel free to use the wall to help maintain your balance. If you need a more mild stretch, you can do this from the floor.

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