Feet First: The September Challenge for Everyday Strength

We often overlook our feet, taking them for granted as we rush to an appointment, stand in a queue or stroll to meet a friend. Our feet are the foundation for everything we do and strong, flexible feet are essential for movement, posture and stability.

That’s why this month’s challenge is all about giving them the care they deserve.

Taking just five minutes a day to focus on your foot health can have a noticeable impact over time. Join us this month as we work towards good balance, fewer injuries, better posture and more confidence with every step.

Why Your Foot Health Matters

Each foot contains 26 bones, 30 joints and more than 100 muscles, tendons and ligaments. Despite their workload, they rarely get the attention they need.

When we neglect foot strength and mobility, the knock-on effect can be felt throughout the body, from unstable ankles and knees to tight hips and poor posture.

The good news is that a few simple exercises can help:

• Strengthen foot and ankle muscles
• Improve posture and balance
• Prevent injuries like plantar fasciitis
• Support full-body alignment
• Boost mobility and confidence

Simple Foot Exercises for Daily Practice

All you will need is a towel, a tennis ball and a resistance band. Choose one or two exercises each day or rotate through them across the week.

The Towel Grab

Sit in a chair with your feet flat on the floor. Place a small towel under your toes. Use your toes to scrunch the towel toward you, then push it away. Repeat for 1–2 minutes per foot.

Tennis Ball Roll

Place a tennis ball under your foot and gently roll it from heel to toes. Spend 1–2 minutes on each foot to stimulate blood flow and relieve tension.

Toe Spreads

Whether standing or seated, try spreading your toes as wide as possible and hold for a few seconds. Repeat 10–15 times.

Strengthening with a Resistance Band

These gentle but effective exercises help build strength in your feet and ankles. Start with a light resistance band and aim for 2–3 sets of 10–15 repetitions each:

Seated Dorsiflexion

Sit on the floor with one leg extended. Loop the band around the ball of your foot and hold the ends in your hands. Pull your toes toward you, then slowly release.

Ankle Inversion

Attach one end of the band to a fixed point. Loop the other end around the inside of your foot. Pull your foot inward against the resistance. Switch feet and repeat.

Ankle Eversion

Loop the band around the outside of your foot and pull your foot outward. Switch sides and repeat.

Plantarflexion

Loop the band around the ball of your foot and gently press your toes away from you, then return slowly.

Fitting Them Into Your Day

These exercises take just a few minutes and they’re easy to fit into your daily routine. Pop a post it note on your laptop or set a reminder on your phone to jog your memory.

You could:

• Keep a resistance band next to the remote and do a few exercises while watching TV

• Roll a tennis ball under your desk while working, switching between feet and paying attention to your posture at the same time

• Try the towel grab while brushing your teeth,switching feet as you switch from top teeth to bottom.

• Use foot exercises as a break between tasks - better than scrolling and you can even close your eyes to make it a more mindful rest.

Ready to step up?

The basis of all of our monthly challenges is that wellness doesn’t have to be big or complicated. Find a few minutes to incorporate foot care into daily life and your whole body will thank you.

Tag @lapochettelife on Instagram and share your progress. The most inspiring submission will win a £150 La Pochette voucher and be featured on our social media!

Small steps (or rolls, or stretches) every day can make a real difference.