Did you know that a few simple exercises are the first steps to keeping your feet healthy and pain free? Whether you are planning a day of power shopping, hiking in an exotic locale or dancing the night away, take a few minutes to get your feet ready for your next adventure.

Grab a chair and a few things you probably have laying around your house and take the first steps to better foot health.

1. Toe Stretch
   • Sit in a chair with your feet on the floor and toes spread apart as far as possible without pain.
   • Hold for 5-10 seconds, then release.
   • Repeat for 10 reps.¹
2. Plantar Fascia Stretch
   • Sit on a chair, remove your socks and cross one leg over the opposite knee.
   • Sit up tall with your back straight.
   • Interlace your fingers between your toes.
   • Using your hand move your foot counterclockwise getting as much movement in your ankle, foot and toes as possible. Repeat for 10-20.
   • Change to a clockwise direction and repeat 10-20 times.
   • Repeat both exercises on the opposite foot.²
3. Ball Stretch
   • Use a tennis ball or golf ball that is in good condition.
   • Keep one foot on the ground and place the ball under the arch of the opposite foot.
   • Apply as much pressure as is comfortable.
   • Slowly roll the ball along the sole of your foot, holding it at tender spots until the tension is reduced.
   • Repeat the exercise on the other foot.³
4. Towel Stretch
   • Sit on the floor with your legs extended in front of you.
   • Using a towel that has been rolled along the long edge, place the towel around your toes
   • Gently pull the towel toward you while you feel a comfortable stretch.
   • Hold for 15 to 30 seconds and then release for 15 to 30 seconds.
   • Repeat for 3 reps¹

Ah, that feels better. But if your foot fatigue or pain persists, consider talking to your physician for additional options.

Sources

1. http://www.active.com/fitness/articles/5-foot-stretches-to-prevent-injuries
2. https://breakingmuscle.com/video/free-your-toes-by-stretching-your-plantar-fascia
3. http://www.livestrong.com/article/22566-treatments-plantar-fasciitis/

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