Let’s face it – our feet take a lot of abuse! The stress put on our feet from just everyday activities can be intense. Add to this any exercise that you may be doing, and it can be a recipe for disaster. Luckily there are stretches and exercises you can do to soothe your soles and help keep you on your feet. We have shared some helpful exercises below.
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#1 – Calf Stretch
For this exercise, use the wall for support if needed.
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Take a big step back with one foot, keeping your toes pointing straight ahead and your heels flat on the floor. Looking for a light stretch in your calf, bend your front knee while keeping your back leg straight. To make this exercise easier, bend your back knee as well. Hold this position for 30 seconds. Return to the starting position and repeat the movement on the opposite side.
Calf Stretch
Start off with 1 set of 30 seconds on each side.
#2 – Foam Roll Calf
Sit upright on the floor with your knees bent and feet flat on the floor. Place your hands at your sides for support. Straighten both legs in front of your body and place the foam roller under your calf area. Roll the foam roller from above your ankles to just below your knees and back. Repeat the movement.
Foam Roll Calf
Start off with 1 set of 30 seconds.
#3 – Towel Stretch
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Loop a towel under your toes and hold the ends of the towel in each hand. Looking for a light stretch in your calf and the bottom of your foot, pull your toes upward. Hold this position for 30 seconds. Return to the starting position and repeat the movement on the opposite leg.
Towel Stretch
Start off with 1 set of 30 seconds on each side.
#4 – Big Toe Stretch
Begin in an upright sitting position on the floor with your legs extended in front of your body. Maintain good alignment with your head, shoulders, and hips. Bend one knee and cross your ankle over your opposite knee. Use your hand to pull your big toe back and hold this position for 30 seconds. Return to the starting position and repeat the movement on the opposite side.
Big Toe Stretch
Start off with 1 set of 30 seconds on each side.
#5 – Knee to Wall Stretch
Begin in an upright standing position with your toes against the wall. Take a big step back with one foot, keeping your toes pointing straight ahead and your heels flat on the floor. Bend your front knee, press it against the wall and straighten your back leg. Maintain good alignment with your head, shoulders, and hips. Hold this position for 30 seconds. Return to the starting position and repeat the movement on the opposite side.
Knee to Wall Stretch
Start off with 1 set of 30 seconds on each side.
#6 – Roll Out Foot
For this exercise, it is best to be barefoot. You can use a wood roller, tennis ball, or lacrosse ball.
Begin in an upright standing position with the wood roller under one foot. Slowly press your body weight into the wood roller, then run the roller from underneath your toes, to the heel of your foot and back. Repeat the movement.
Roll Out Foot
Start off with 1 set of 30 seconds on each side.
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