The feet take more of a beating than perhaps any other body part, but people often don’t take the time to care for their them. Specific foot stretches increase flexibility and strength and decrease arch and heel pain. The podiatrist at High Point Foot Center, in North Carolina, recommends the following exercises to keep your feet in top shape. 

4 Different Foot Stretches

1. Toe Stretch

Sit in a chair and spread your toes apart. Hold for a few seconds and repeat five to 10 times. Next, cross one leg over the other, and pull the big toe of the top leg toward you. Repeat three to five times. This is a good stretch to alleviate heel pain.

You can also try a more challenging stretch, called “zipper toes.” Sit comfortably on the floor and bring the soles of the feet together. Interlace the toes and hold a few moments. You may have to work up to this stretch, but it builds strength and flexibility.

2. Towel Stretch

Sit on the floor with your legs out in front of you. Place a towel or yoga strap around the toes and pull gently toward you. Hold a few moments. Repeat three to five times. Then, sitting in a chair, place the towel on the floor and lift it with your toes—one foot at a time. Repeat a few times on each side.

3. Stair Stretch

This is a good stretch for plantar fasciitis and relieving heel pain. Stand on the edge of a step, and slowly lower the heels over the edge. Hold for 15 seconds and bring the heels up again. Repeat five to 10 times. 

4. Tennis Ball Massage

This stretch feels amazing and increases flexibility. Use a tennis ball, golf ball, or a can of frozen juice. Roll the ball from the heel to the toes. This is a good end-of-day stretch for people who stand for work.

Stretching your feet and keeping them strong and flexible is essential, especially as you age. You can mitigate many common foot complaints, such as plantar fasciitis or heel pain with daily stretches. If you need expert care for your feet, contact High Point Foot Center. They offer a full range of services, including diabetic foot care, orthotics, treatment for heel spurs, hammertoes, and ingrown nails. Call (336) 882-2070 to book your appointment or contact the office through their website.