1. The Forgotten Appendage
You spend so much time taking care of the muscles that you use to play sports, lift weights and practice all fitness routines, but the body part that gets you through it all is so often forgotten. The feet get so used and abused, yet rarely are they included in a regular stretching routine. You've got the soles that have been pounded on all during training, and the heels end up with calluses to protect the sensitive nerves that run through them. Don't forget the Achilles tendon that connects the feet to the calves, and the toes need stretching too. Include these muscles all in your regular stretching routines.
2. The Toe Breaker
Kneel on the floor and sit back on your heels. Rest your hands on top of your calves. Bend your toes so that the pressure of your weight pushes down on them. It is a great stretch for the soles of your feet. Of course, you don't want to actually break your toes, but that is difficult to do. Don't bounce on them, but apply steady pressure. Splay your toes to give them each their own space and to intensify the stretch. Hold the pressure for about 30 seconds, then raise your pelvis off your feet and lay your toes out flat. Sit back down to stretch the tops of your feet.
3. Relax and Stretch Your Feet
Extend your legs on the sofa or an ottoman. Doing one foot at a time, point the toes out as far as you can, careful not to push your foot beyond a comfortable position. Hold it for 10 to 20 seconds and slowly release it back to a resting position. Repeat on the other foot. Then point your toes up toward the ceiling, one foot at a time. Without touching them, pull your toes toward your body as far as they can go.
4. Rub Them the Right Way
Foot massage is a very sensual and practical body rub for many people, and it's one massage technique you can give to yourself. While working your fingers into the balls of your feet to massage away aches and strains, grab your toes and pull gently. Do it on each toe individually, and then do all five at the same time. Put your hand across the ball of your foot and push it towards your body. Never pull so hard that it hurts. Stretching should be tad uncomfortable, but it should hurt so good. Release and stay off your feet for at least 20 minutes, perhaps soaking them while you let them rest.
