Can Tippy Toe Exercises Reduce Foot Pain After Running?

From my experience, yes—tippy toe work can reduce foot pain after running, but it's not a magic bullet. The basic idea is that calf raises and toe-focused drills strengthen the muscles that control ankle and foot stiffness, which can offload the plantar fascia and Achilles. I usually do 3 sets of 12–15 heel raises (slow, controlled), then progress to single-leg versions and some eccentric drops off a step for tendon resilience.

I also like adding intrinsic foot drills like towel scrunches and toe spreads to wake up the tiny stabilizers. Combine those with calf stretching, foam rolling, and smarter mileage progression. If pain is sharp or worsens with exercise, I back off and seek professional advice—strengthening helps chronic overload or weakness, but anything acute or severe needs assessment first. Overall, it’s a solid, low-cost tool in my runner’s toolkit.

I often keep tippy toe drills in my warm-up because they’re simple and effective. Heel raises strengthen the calves and activate the arch, which can cut down on after-run foot ache. I usually do 2–3 sets of 15 slow reps, then add single-leg raises as a progression. Also try towel scrunches or standing on one leg to improve balance and foot control.

Just don’t push through sharp pain—if the discomfort is intense or sudden, stop and get checked. Pair these exercises with calf stretches, sensible mileage increases, and better shoes, and you’ll likely notice less soreness after runs. I find doing them a few times a week keeps my feet happier and my runs more enjoyable.

I've been dealing with post-run niggles for years, and tippy toe exercises (think heel raises and controlled rises onto the balls of your feet) became one of my go-to fixes. Doing them regularly helps strengthen the calf complex and the small intrinsic muscles of the foot, which in turn supports the arch and reduces stress on the plantar fascia and Achilles. When those little muscles are awake, your foot acts like a better spring instead of a floppy lever.

In practice I do a progression: double-leg heel raises for 2–3 sets of 15, then single-leg raises 3 sets of 8–12 once the doubled version feels easy, and I mix in slow eccentric heel drops off a step for loading the tendon. I pair this with toe curls (picking up a towel or marbles) and short-foot draws to train the arch. Frequency-wise, three times a week is usually enough to build strength without overdoing it.

A caveat: if you have sharp pain during exercises, swelling, or recent injury, pause and see a clinician. Tippy toe work helps when the issue is weakness or poor control, but running technique, shoe choice, and overall load management matter too. For me, adding these drills with proper recovery made post-run pain far less common, and I actually enjoy the little ritual of warming up my feet before a run.

A few seasons ago I had persistent soreness under my arch after longer runs, and adding tippy toe exercises changed the game for me. I think of heel raises and toe lifts as neuromuscular training: they teach the calf and foot muscles to absorb and return load efficiently, which reduces compensatory strain on the plantar fascia. Study summaries I’ve read suggest calf strengthening can reduce risk of some running-related injuries, and it fits what I felt personally.

My routine that worked: start with a warm-up walk, then 3 rounds of 15 double-leg heel raises, progress to 3×10 single-leg raises, and twice a week I do eccentric heel drops (3×12–15) off a step. On non-strength days I do short-foot exercises, toe spreads, and marble pickups to build intrinsic control. I also pay attention to running form—cadence, foot strike—and shoes. The key is slow progression and listening to your body; soreness is okay, sharp pain is not. If someone has plantar fasciitis, I’d combine these exercises with calf stretching, icing after hard sessions, and a physio check if it’s persistent. For me, this mixed approach reduced post-run pain and made longer runs feel springier and less stressful on my feet.