Stretching and exercising your feet is a good way to prevent foot and ankle injuries and ease discomfort. To start taking better care of your arches, heels and toes, incorporate these five simple stretches into your daily routine.
1. Get Rolling
Sit on a chair with both feet planted on the floor, and place a golf or tennis ball under one foot. Roll the ball back and forth under your arch, letting the ball move from your toes to your heels, for about two minutes. Do this once for each foot to stretch the plantar fascia ligament.
2. Write the Alphabet
Sit in a position so that your feet are not touching the floor. Use your foot to write each letter of the alphabet in the air by making small movements with your ankle. Try not to separate your toes. Write the entire alphabet once with each foot. You should feel the stretch throughout your ankles and at the top of your feet.
3. Toe Curls
Remain seated and place a towel on the floor by your feet. Use your toes by curling them in order to lift the towel. Hold for a few seconds and then release. Do this five to ten times with each foot.
4. Stretch and Hold
Spread your toes apart as wide as you can, and hold for a few seconds. Release and repeat about ten times for each foot.
5. Towel Stretch
Sit on the floor and stretch your legs out in front of you. Take a towel and loop it around the ball of your foot, just above the arch, grabbing one end of the towel with each hand. Pull the ends of the towel towards you to gently, making sure that your leg does not bend. Hold for about 30 seconds and release. Repeat three times, then switch feet.
If you are experiencing foot and ankle pain that does not seem to get better with time despite daily foot care, please call us at 210-479-3233 to schedule an appointment.