3 Everyday Stretches for Your Feet

The simplest way to keep your feet healthy and strong? Stretching! If you’re an athlete or like to stay active, stretching your feet and ankles before a workout isn’t just recommended, but necessary to avoid injury. But even for those who aren’t avid runners, taking the time to stretch your feet daily can improve the long-term health and safety of your feet. Here are three simple exercises you can incorporate into your day to strengthen your muscles and get your blood circulating!

Runner’s Stretch

One of the simplest and most efficient stretches you can do is a simple calf, or runner’s, stretch. Loosen tight muscles by following the directions below.

  1. Face a wall, lift your arms out in front of you, and place your hands flat against the wall

  2. Keep one leg bent while you stretch the other behind you

  3. Gently lower your back heel to the ground until you feel a gentle stretch

  4. Hold for 30 seconds and release, repeating on the other foot

Toe Spread Stretch

Don’t overlook your toes! As we age, the muscles in our toes get weak. Stretching can help improve the overall long-term health of your feet.

  1. Sit straight on the ground, with your legs straight in front of you and your toes pointed toward the ceiling

  2. Slowly spread your toes and then bring them back together

  3. Repeat 8 to 10 times.

Alternatively, you can do this exercise sitting in a chair, with your feet flat on the ground.

Circle Stretch

To strengthen and improve flexibility in your ankles, try a simple rotation stretch!

  1. Sit in a chair with your feet on the floor in front of you

  2. Lift one leg off the floor and use your big toe to make clockwise circles in the air, about 15 to 20 times.

  3. Now, circle your foot in the opposite direction (counterclockwise) for another 15 to 20 rotations

  4. Repeat with your other foot.

Here at PodiatryCare, PC, and the Heel Pain Center, we specialize in custom orthotics, along with various other foot and ankle ailments. Dr. Charlotte George, Dr. Matthew Tschudy, Dr. Rebecca Wiesner, Dr. Kristen Winters, Dr. Laura Vander Poel, and the rest of our team are dedicated to helping our Hartford County patients. To schedule an appointment at our Enfield location, call (860) 741-3041; for an appointment at our South Windsor location, call (860) 644-6525.

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