Stretching the feet and lower legs can help to alleviate foot pain and strengthen the muscles of the feet. Follow these easy at-home stretches to relieve tense muscles and build up strength - no visits to the massage therapist required.
1. TOWEL STRETCH
You can do this stretch while sitting or standing. Start by laying a tea towel or washcloth flat on the floor. Place your toes at the edge of the towel and grab at the towel until you have fully scrunched it towards you. Repeat this 10 times with each foot.
2. STAIR STRETCH
Stand on the edge of a stair step and let your heel hang over the edge. Raise yourself onto your toes and then lower yourself back down, allowing your body weight to deeply stretch your sole. Repeat this as many times as you can.
3. ROLLING STRETCH
Sit on the floor with your legs straight out in front of you. Keep your leg still and roll your foot clockwise and counterclockwise. Repeat this as many times as you can with each foot.
4. TOE RAISE AND CURLS
Start by sitting in a chair with your feet flat on the floor. Stretch your toes towards the ceiling and then curl them towards the ground. Lift your heel as you toes touch the floor. Hold each position for 5 seconds, and repeat 10 times.
5. TENNIS BALL ROLL
Use a tennis ball (or a frozen water bottle or foam roller) to massage the sole of the foot. Sit or stand and press the arch of your foot into the tennis ball. Roll your around, allowing the ball to work the tension out of the sole of your foot. Do this for two minutes on each foot.
6. TOE SPLAY
Sit in a chair with your feet flat on the floor. Lift your toes and spread them as far apart as you can without hurting. Hold this for 5-10 seconds before relaxing. Repeat this 10 times.
7. ACHILLES STRETCH
Stand in front of a wall and place both hands flat against it. Stretch your right foot back into a runner’s lunge. Keep both feet flat on the floor and bend your knees, pushing your hips forward so that your Achilles tendon stretches. Hold this for 30 seconds and repeat with your left leg backward. Do this three times with each leg.
Use these stretches to relieve muscle pain easily at home. These stretches work the muscles in the toes, sole of the foot, and the lower legs to quickly alleviate muscle tension. It’s easy to relieve pain on the go, too! Keep foot pain away with our surgeon-designed footwear from The Healing Sole, to stretch the tense muscles of your feet with every step.