Stretching your foot may be an afterthought when you're working out. However, many workout routines, such as running, walking or using a step, put significant pressure on your feet. Keep your feet fit and avoid conditions such as plantar fasciitis, a painful inflammation of the bottom of the foot, by stretching your foot a few times a week. You can also use these stretches, with your doctor's agreement, if you are struggling with plantar fasciitis.
Toe Stretch
To alleviate plantar fasciitis or help avoid it, do toe stretches. Sit down and place one foot over the opposite knee. Grasp your toes and gently stretch them back, toward the front of your shin. Hold for 10 seconds and release, then switch sides. If you find it difficult to reach your foot, wrap a towel around the toes and use the towel to gently pull the toes back. The American Academy of Orthopedic Surgeons recommends completing this stretch 20 times, ideally at the start of the day.
Calf Stretch
Stretching the back of your calf helps stretch the Achilles tendon, which attaches to the back of the foot. To complete the stretch, stand in front of wall. Place both hands on the wall and step back with one foot. Stretch the foot back so that you can touch your heel to the ground to stretch your calf, holding for 30 seconds. Then bend your knee to move the stretch to the Achilles tendon, holding for 30 seconds. Switch sides and repeat.
Stair Stretch
Standing on a stair or step, you can also stretch the back of your leg and into your foot. Hold on to a hand rail for support, if necessary, and stand so that the stair or step is mid-foot, heels hanging off the step or stair. Drop your heels until you feel a stretch in your feet and calves, about 2 or 3 inches. Hold for 30 seconds. If one foot is more stiff than the other, complete the stretch one foot at a time.
Strengthening
If you're concerned about your feet or have suffered previously from plantar fasciitis, strengthen your arches with a simple exercise. Drop a napkin or wash cloth on the ground. Sitting down, if you have balance issues, or standing on one foot, use your bare foot to grab the cloth and pull it on the ground toward you.
