Stretching regularly can help prevent sports-related injuries. Stretches that target the arches of your feet can help prevent foot and heel injuries such as plantar fasciitis. Stretch two or three times a day, especially before and after exercising. Hold stretches for at least 30 seconds and repeat one to two times for both feet.
Toe Curls
Place a small towel on an exercise mat and put your foot on top of it. Gather some of the towel in your toes and pull toward you. This exercise stretches and strengthens the muscles and tendons in your feet.
Toe Extensions
Sit down with both feet in front of you. Grab the toes of one foot with one hand and pull your toes up and toward you. Use the other hand to stabilize your foot if necessary. You should feel a gentle stretch in your arch.
Stair Stretches
Stand on a step with your weight on the ball of one foot. Lower the heel of that foot so that you feel a stretch in your arch and lower calf. This stretch can also help prevent lower-leg injuries such as shin splints.
Kneeling Stretches
Kneel on one foot and place the other knee on the ground with your other foot balanced on the toe behind you. Keep the heel of the planted foot firmly on the ground and lean forward into the knee above that foot. You should feel a stretch in the arch of that foot.
Kneel on one foot and place your hands on the ground in front of you. Place your other foot behind you and keep your knee in the air. Lower your butt onto the heel of the foot behind you. Keep the toes of that foot on the floor and arch your foot. You should feel the stretch in that foot's arch.
