Your foot has four small toes called phalanges, each with three joints, and a big toe called the hallux, with two joints. Your toes connect to your mid-foot, which connects to your hind foot. The 20 muscles of your foot connect the intricate network of bones and permit you to walk, stand and pivot on your feet. Because of the incredible weight you place on the small foot muscles, tightness can easily develop, resulting in cramps and pain. But many people neglect to stretch these hard-working muscles.
Interlaced Toes Stretch
Shoes tend to crush your toes together. Separate your toes to counter the cramping caused by footwear. Sit in a chair and cross your right ankle over your left thigh. Place the heel of your left hand against the ball of your right foot. Lace one finger between each toe and wrap your thumb around the outside of your big toe. Hold this position for 20 to 30 seconds, allowing your toes to gently relax. Release and stretch the toes on your left foot.
Toe Point
The toe point stretch will ease tension in the joints of your toes that connect to your mid-foot. Reach your left hand over the toes of your right foot. Rest the tips of your right toes against the crease of your left wrist and rest your fingers on the top of your foot. Press the heel of your hand against the top of your toes to gently point them toward your heel as you stretch the entire top of your foot. Repeat the stretch on your left foot.
Toe Pullback Stretch
Stretching your toes in the middle of the workday can give your feet a pleasant reprieve. This stretch also provides quick relief if you experience a foot cramp. Reach your right hand over the toes of your right foot. Rest the tips of your right toes against the crease of your right wrist and rest your fingers on the bottom pad of your foot. Press the heel of your hand against the bottom of your toes to gently press them back toward your shin. Repeat the stretch on your left foot.
Standing Floor Stretch
Although you can obtain a deeper stretch with bare feet, you can perform this stretch with soft-soled shoes. Place your hands on a wall, desk or other sturdy object. Step your right foot back about 12 inches. Keep the pad of your foot on the floor as you roll your heel up. Press down into the pad of your foot until you feel a stretch in your toes and bottom foot. Repeat on your left foot.
Kneeling Floor Stretch
For a deeper stretch, perform the floor stretch on one knee. Start in a one-legged "proposal" kneeling position. Turn your toes under so that the pad of your back foot is on the floor. Lean your buttocks back and over the top of your back heel. Keep your hands on the floor to support your weight and regulate how much weight you place on your back toes. Switch sides to stretch the other foot.
