The feet are one of the most forgotten parts of the body, unless they hurt. To keep the feet in shape, they need exercise just like the rest of the body. It is not enough to walk around all day, especially in heels. Some people suffer from plantar fasciitis, which is an inflammation of the tendon that supports the arch. It often causes heel pain. There are other foot problems that a few exercises can help.
Toes
There are muscles that are supposed to spread the toes apart. If the toes won't spread, the muscles may have atrophied and the toes have lost flexibility. To get them flexible again, while sitting, put the palm of your right hand on the sole of your bare left foot. Put your fingers between the toes. Bend your toes toward the top of your foot. Hold for one or two minutes. Repeat on the other foot. If your toes will spread apart, you can move them as if you were typing. Continue "typing" for a few minutes.
Pointing
Sitting on the floor with your legs in front of you, point your toes as far as you can. Pretend you are a ballet dancer. You may feel a stretch in the tops of your feet and ankles. Hold for a minute or two. Now reverse the pose. Pull the toes toward you and push your heels away. Hold this position for a minute or two. You will probably feel a stretch in your calf muscles and Achilles tendons. This is effective for stretching the ligaments and tissues that become compressed while wearing high heels.
Arches
Kneel on the floor, position your feet under your buttocks and bend the toes like you are standing on tiptoes. Sit back on your feet. You'll feel a stretch in the arch. Hold as long as you can. Another way to do this stretch is to stand on a stair and, holding onto the railings, hang your heels over the edge of the stair. Push down on your heels. Try it for 30 seconds. You can also do one foot at a time.
Virasana
Kneel on the floor and touch the inside of your knees together. Move your feet slightly wider than your hips. Sit on the floor between your feet. Keep the tops of your feet on the floor. Sit up straight, rest your hands on your thighs. Try to hold this pose for 30 seconds to a minute and work up to five minutes. This exercise helps people with flat feet.
