Big Toe Crunching
Watch the above video and/or follow these instructions:
This video explains how you can strengthen your foot arches and the soles of your feet by trying to increase the separation between your big toe and your smaller toes as well..
Start standing up. You’ll need a towel or a sheet laid out on the floor in front of you.
Use your smaller toes to try and bunch up the material, let it go, flatten the material out again and then bunch it up again with your small toes. Do 10 repetitions of this exercise squeezing with the little toes.
Now move to the big toe and again try to bunch up the material as much as you can but this time just with the big toe. Do 10 repetitions of this exercise.
You may experience some pressure or pain under the arch of your foot. This is OK as that is just these muscles learning to work again.
If the towel or sheet is too thin you can use something like a pen laying sideways and try to lift this up by crunching your toes.