Here are 4 ways to stretch—and strengthen—your tootsies and keep foot aches and pains at bay. To get the full benefit, try to do these stretches daily. (Avoid injuries and perfect your form while walking off more than 20 pounds with the 8-week plan in Walk Off Weight.) Plantar Fascia Stretch Pain in the plantar fascia—a thick band of tissue that runs along the bottom of your foot, connecting the heel bone to your toes—is one of the most common areas of foot pain. Reavy suggests this stretch: Kneel and sit back on your heels with your back straight and your weight on the balls of your feet. Slowly lean backwards while keeping your core engaged, your spine straight, and your body stable. Hold for 30 seconds. Repeat 3 times. MORE: 6 Surprising Causes Of Inflammation—And What You Can Do About It Arch Cross Stretch Your arch is loaded with special sensory neurons, says Jill Miller, founder of Yoga Tune Up and author of Roll Model. When this area becomes tight, the result can be numbness and potentially pain. Miller recommends the arch cross stretch: Place a tennis or squash ball just below your pinkie toe on the pad of your foot. Slowly roll the ball back and forth from your pinkie toe to your big toe. This move, says Miller, helps mobilize the joints and increase range of motion in the toes, helping relieve tension in the arch. Moving slowly, complete this stretch for a minimum of 5 minutes per foot. Sitting Seza This stretch helps increase the full range of motion of your ankle and foot, and really targets the muscles on the top of your foot. “This alleviates shin splits and is especially helpful for walkers and runners,” says Reavy (Not a runner? Check out these 10 exercises that burn more calories than running.). Kneel on the floor and roll your ankles out to the sides until the tops of your feet are touching the floor. Slowly sit back on your heels, taking care to keep your back straight and your core engaged. Place your hands on top of your thighs for comfort as you progressively sit back farther. Hold for 30 seconds. Repeat 3 times, once a day. MORE: 4 Moves To Slim Your Hips And Thighs Calf Gastroc Stretch The gastrocnemius muscle—your calf muscle—can become tight from many types of common exercises, such as running, walking, or any workout that involves jumping. “Your calf allows you to push off the ground,” says Reavy. “When it’s tight, you end up demanding more of your foot, and that can lead to foot pain.” He recommends this stretch: Stand on a step, curb, brick, or anyplace where you can drop your heel, lean forward, and hold onto something for support. Place the ball of your foot on the step and then lower your heel while keeping your leg straight. Hold for 30 to 60 seconds. For better results, alternate the stretch by pointing your toes inward first, and then repeat with your toes pointing outward. Repeat on both legs twice through.
