Foot strengthening exercises: wake it up, load it, use it.

Stage one is waking the foot up. Barefoot, seated or standing, every day:

• Big toe press: press the big toe down while the other four lift. Then swap. 10 each.
• Toe spread: spread all five toes as wide as you can and hold for five seconds. 10 reps.
• Short foot: without curling the toes, draw the ball of the foot toward the heel so the arch lifts. Hold five seconds, 10 reps.
• Big toe walk-out: move the big toe away from the second toe, then press it down. 10 reps.

These feel awkward at first. Relearning to press the big toe down felt to me almost like relearning to walk. Stick with it.

Stage two adds load, with the feet straight and the big toe pressing down on every rep:

• Slow calf raise: three seconds up, three seconds down, arch held. 2 sets of 12.
• Single-leg balance: 30 seconds a side, then try it with the eyes closed.
• Tibialis raise: back against a wall, lift the toes toward the shins. 2 sets of 15.
• Split squat: knee over the second toe, big toe heavy. 2 sets of 8 a side.

Calf raises and tibialis raises also build the ankle. The ankle mobility exercises guide pairs well with this stage.

Stage three is using it. Drills only matter if they change how you stand, walk and play. Walk with the feet straight and push off the big toe. Spend time barefoot on grass or sand. Add skipping, then small hops, then sprints and sport.

If you want shoes that let the foot keep working, read barefoot shoes and foot strength before switching. Go slowly.

Little and often. Five to ten minutes a day beats an hour on Sunday. The arch and calf may feel worked for the first couple of weeks, like any muscle that's been asleep. Sharp pain, or soreness that lasts for days, means back off.

These exercises are one part of the bigger plan in how to fix your feet, which covers toe room and shoes as well.