Foot and ankle stretches improve the joints' mobility and prevent stiffness that can inhibit your ability to move. Stretches also help prevent knee and shin pain and plantar fasciitis when you run or climb stairs, according to physical therapist Chris Frederick, co-author of "Stretch to Win." When you stretch your feet, incorporate your legs and hips in some of the stretches.
Standing Foot Rolls
Stand with your feet hip-width apart and your feet pointing forward. Place your hands on your hips. Shift your weight toward your heels, and roll your feet toward the outside part gradually. Next, shift your weight to the balls of your feet. Roll gently toward the arches of your feet, and shift your weight back to your heels. Perform 10 rolls in this direction and 10 rolls in the opposite direction.
Downward Dog
Place your hands and knees on the ground with your shoulders over your wrists and your hip joints over your knees. Curl your toes against the ground. Lift your hips up, and straighten your legs. Push against the ground with your arms, and press your heels toward the ground with your toes turned slightly toward each other. You should feel a stretch in your lower back, buttocks, the back of your legs, heels and the bottoms of your feet. Bring your torso toward your thighs as you hold the stretch for five to six deep breaths. Lower your body down to the starting position, and repeat the exercise three more times.
Standing Half Lunge
Stand with your left foot in front of the other and your toes pointing forward. Raise your arms above your head, and bend both legs while keeping your torso upright. Keep both heels on the ground. You should feel a stretch in the right lower calf. Hold the stretch for one deep breath. Stand back up and lower your arms. Perform 10 reps per leg for two sets. If one side of your body feels tighter than the other side, perform one extra set on the tight side, suggests physical therapist Gray Cook, author of "Athletic Body in Balance."
Static Foot Stretch with Roll
Place a foot-long half-foam roll on the ground, and put your left foot on top of it with your heel on the ground. Put your right foot in front of you, and keep your torso upright for balance. Stretch the calf and the bottom of your feet for five to six deep breaths. Switch legs and stretch the other leg and foot. Perform two to three stretches per leg.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Athletic Body in Balance"; Gray Cook; 2003
