Stretching your toes along with other parts of your feet can alleviate and avoid symptoms of some foot and ankle problems, such as plantar fasciitis, which is the inflammation of the tendons and connective tissues in the bottom of your feet. This is often caused by constant plantar flexion of the ankle joint that extends the foot and toes toward the ground or constant toe curling. Therefore, you should perform daily stretching for your toes, feet and ankles three to five times a day.
Japanese Sit
Step 1
Kneel on the ground on both knees with your torso upright, and curl your toes against the ground.
Step 2
Sit your buttocks on your heels gradually while keeping your torso upright. Stretch your toes and the bottoms of your feet for five to six deep breaths.
Step 3
Sit straight up to alleviate the stretching sensation, and repeat the stretch two to three more times.
Supine Leg Stretch
Step 1
Lie on the ground on your back, and bring your right knee to your ribs. Grab the back of your knee with both hands.
Step 2
Exhale and slowly extend the right leg with your right foot flexed to your face. Do not move the left leg as you stretch. Spread your toes out to the sides as you hold the stretch for five to six deep breaths.
Step 3
Bend your leg down and repeat the stretch two to three more times on each leg.
Standing Toe Touch With Toe Elevation
Step 1
Put a 1-foot long half-foam roller on the ground, and place the balls of your feet and toes on top of it with your heels on the ground. Tighten your buttocks and raise both arms over your head.
Step 2
Exhale and bend your torso forward to touch your toes. Bend your knees as much as needed to touch your toes with your fingers. Hold this position for three deep breaths.
Step 3
Inhale and gradually roll your spine up to the starting position. Perform two to three sets of eight to 10 reps.
Things You'll Need
- 1-foot long half-foam roller
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
