Healthy feet provide the foundation for daily activities, and regular movement can keep them in top condition. Spreading your toes apart helps improve flexibility and circulation. Lifting small items from the floor with your toes strengthens the small muscles that support your arches. Rotating your ankles in slow circles encourages joint mobility and reduces stiffness. Rolling the soles of your feet over a ball can relieve tension and keep the tissues supple. Stretching your calves by pressing your heels into the ground supports proper alignment and may ease heel discomfort. Including these foot exercises and stretches in your daily routine can help you stay comfortable whether walking, standing, or engaging in sports. If you notice persistent pain or changes in the way your feet feel or move, it is suggested that you see a chiropodist for a diagnosis and treatment.

Stretching the feet can improve their flexibility and overall strength, and can help prevent or reduce the impact of foot injuries. For more information about stretching your feet, please consult with Cynthia Chan, B.Sc., D.Ch from Healthy Advantage Foot & Orthotic Clinic. Our practitioner will assess your condition and provide you with quality foot and ankle treatment. 

Why Stretching the Feet Is Important

Your feet support the weight of your entire body as you go about your daily activities. As with any other part of your body, stretching and exercising the feet can help maintain their overall health, reduce foot pain, and prevent future injuries. 

How to Stretch 

There are a variety of foot stretches and exercises that you may try. It is recommended that you speak with a chiropodist to learn which exercises are best for you. 

Some examples include: 

• Heel Raises - Hold onto a wall for balance as you slowly rise up on your tiptoes. Hold the position for several seconds, then lower your feet back to the ground. Repeat 10 times.
• Toe Splay - Sit in a chair with your feet flat on the ground. Spread your toes as far apart as you can, holding for several seconds. Repeat 10 times.
• Towel Scrunches - Sit in a chair and lay a towel flat on the floor in front of you, placing your foot on top of it. Using only your toes, scrunch up the towel pulling it towards you. Repeat several times with each foot.
• Plantar Fascia Massage - Sit in a chair and place a round or cylindrical object (such as a tennis ball, water bottle, or foam roller) under the arch of your foot. Slowly push your foot forward and backward while applying pressure to the object. Maintain the object between your heel and toes. Do this for about 30 seconds. Repeat on the other foot. 

If you have any questions, please feel free to contact our office located in . We offer the newest diagnostic and treatment technologies for all your foot care needs.