The bottom of the foot has a network of small muscles and a thick band of tissue called the plantar fascia, which is sometimes referred to as the arch tendon. The natural arch of the foot allows you to absorb shock when you walk and run. When the plantar fascia becomes tight, your body mechanics can be thrown off and pain can appear from the heel all the way to the toes. Stretches for the arches can help prevent this from happening, and they can also correct it.
Step 1
Sit on the floor to do a towel stretch in bare feet. Straighten your legs and space them slightly apart. Grab the ends of a towel or tie and wrap the center around the sole of your right foot. Keep your leg straight and steadily pull back until you feel a good stretch in your arch. Hold for 20 to 30 seconds, slowly release and switch sides.
Step 2
Execute a seated arch stretch with your fingers. Take off your shoes and socks and sit in a chair. Lift your left leg up, bend your knee and grasp your heel with your right hand. Place your left fingers on your toes and slowly pull them back until you feel a good stretch in your arch. Hold for 20 to 30 seconds, slowly release and switch sides.
Step 3
Use a wall to do an arch stretch. Face the wall and place the toes of your right foot against it and near the bottom. Lower your heel and sole to the floor until you feel a stretch in your arch. Hold for 20 to 30 seconds, slowly release and switch sides.
Step 4
Perform a stretch on a stair step. Position the balls of your right foot on the step with your heel hanging over the edge. Wrap the top of your left foot around your right calf muscle and slowly lower your heel by bending at the ankle. Keep your leg straight as you do this and stop when you feel a good stretch in your arch. Hold for 20 to 30 seconds and switch sides. Place one hand on a handrail or wall for support if you lose your balance.
Step 5
Stretch your arches, calves and hamstrings with a downward facing dog yoga pose. Lie on your stomach with your hands shoulder-width apart and feet hip-width apart behind your body. Push yourself off the floor until your arms are fully extended and raise your hips in the air. Continue to move your hips up as you shift your weight back toward your heels. Stop when your feet are flat on the floor or as close as you can get them, and hold for 20 to 30 seconds. Keep your arms, legs and back straight throughout.
Tips and Warnings
- Perform your stretches daily to achieve the greatest success. Because they do not cause any major impact to the body, it is safe to do them every day.
Things You'll Need
- Towel
