A recent post I made called the Foot Massage Device explained the necessity of keeping the feet from being tight. If you would like to hear the benefits of keeping the feet loose, I would recommend reading that blog. Instead of explaining the benefits, this blog will solely focus on various stretches that can help your feet feel incredible. I will give a total of 12 different stretches. You can choose to do all of them, alternate between them, or choose the ones that benefit you the most.
- The first two exercises come from Experience Life by Lifetime’s article “Fitness Fix: Tight, Sore Feet.” The first stretch is kneeling. Kneel on a yoga mat or carpet with knees both on the ground about hip-width apart. With the tops of your feet resting on the mat, lower your hips to your heels. Keep your c/est up, rest hands on knees, and breathe deeply. Think about releasing tension from the ankles and the feet as you hold for 30 seconds.
- The second stretch is kneeling but with your toes tucked. From the same kneeling position, tuck your toes under onto the ground and put them in a stretched position. Make sure all 0 toes are tucked. Keep your chest up, rest hands on knees, and breathe deeply. Think about releasing tension from the ankles and feet as you hold for 30 seconds.
- The next three stretches will come from Airrosti Rehab Centers’ video “Top 3 Stretches for General Foot Pain.” If you want visuals you should watch the video. The third stretch involves using a lacrosse ball. Start by placing the lacrosse ball on the arch or middle of your foot. While you are doing this, make sure you avoid the heel and directly underneath the toes. Standing up or sitting down begins to roll the lacrosse ball throughout the entire foot. I like to move the lacrosse ball in a round shape motion on my foot. You should spend a least a minute rolling your foot out. Spend more time on areas that are more tight or tender, but make sure you do not push yourself too hard. When I am doing this, I spend the most time on my arch and the opposite side of my foot. If you want more pressure, you can use your legs to put more force on the lacrosse ball.
- The Fourth stretch involves you sitting on a chair, having one leg bent on the ground, and crossing the log on top of your knee. Then take your hand, grab your toes, and pull the toes as far back as you can.
- The fifth stretch is called toe yoga. Put your feet flat on the floor and lift up the big toe while you push the other four toes to the ground. Then push the big toe to the ground and lift the other four toes. If you cannot do this without moving the toes, use your feet or hands to hold either the four toes or the big toe down when you do this exercise. You should do these about 5-10 times for each foot.
The next 7 stretches will come from paleo plans “10 Soothing Stretches to Ease Foot Pain.”The sixth stretch is called point and flex which you will perform for 10 reps. You will have to sit on the floor with your legs straight out in front of you. Point your feet and toes down as far as you can to feel a stretch through the top of the feet and ankles. After holding for a few seconds, flex both feet and toes back towards your shins for a stretch through the calves, ankles, and bottom of the feet.
The seventh stretch is called foot prayer which you will perform for 10 reps. Begin seated with your legs straight out in front of you and the feet flexed. Then, rotate your feet inward and bring the soles of your feet together to touch. Hold for a few seconds and then repeat the same movements.
The eighth stretch is called the inner ankle stretch and will be performed for 10 reps. Start by sitting with your legs straight out in front of you with your feet flexed. Rotate your feet outward for a stretch in the inner ankle and foot. Hold for a few seconds and then repeat the movement.
The ninth stretch is called toe curls and will be performed for 5 reps. Sit down with your legs straight out in front of you, with your feet relaxed. Then, scrunch up your toes as tight as you can and hold for about three seconds. After this, release and relax them before repeating.
The tenth stretch is called toe spread and should be performed for 5 reps. I struggle with this stretch the most, but if you try to complete it, it will benefit you. Also, if you care for the stretch you can spread yourself manually to feel a stretch. The original stretch involves you starting with your legs straight out in front of you with your feet relaxed. Then, flex your feet and spread the toes as wide as you can (attempting to separate them) and hold for a count of 3. Then relax your toes and feet completely before repeating.
The eleventh stretch is called a standing toe curl. It involves you standing, preferably on a yoga mat. Pick up one of your feet and curl the toes against the ground. Gently apply pressure and hold for 20 seconds to feel a stretch through the tops of your toes. Then complete this stretch on the other foot.
The twelfth and final stretch is called toe stretch. Begin by standing on a mat. Then, pick up one of your feet and use the ground to flex the toes back and stretch with the ball of your feet (the small part of your feet where the toes attack). Gently apply pressure to feel a stretch through the toes. Hold for about 20 seconds before completing this with the other foot.