The new year is a great time to refresh your selfcare routine, regardless of if you live an active lifestyle. Whether you walk, run, work on your feet all day, or enjoy recreational sports, your feet take on a lot of stress. Adding these simple stretches and strengthening exercises can significantly improve your lower extremity mobility, reduce your discomfort, and keep you moving comfortably all year long. We’ve put together some practical, easy-to-follow stretches and exercises designed to support healthy, active feet, all in just 10 minutes!
Foot Stretches to Support Strength, Flexibility, And Comfort
Plantar Fascia Stretch
This stretch focuses on the thick band of tissue that runs along the bottom of your foot.
- Sit down and cross one foot over the opposite knee
- Gently pull your toes back toward your shin
- You should feel a stretch along the arch of your foot
- Hold for 20 to 30 seconds
- Repeat 2 to 3 times on each foot
Plantar fasciitis: This stretch can help reduce tension and discomfort linked to plantar fasciitis, especially first-thing in the morning or after activity.
Calf Stretch
Tight calves will place extra strain on the feet and heels. They can even make your feet flatter as you walk.
- Stand facing a wall with one foot forward and one foot back
- Keep your back heel flat on the floor
- Bend the front knee while keeping the back leg straight
- Hold for 20 to 30 seconds
- Switch sides and repeat
Plantar fasciitis: Improving calf flexibility can reduce stress on the plantar fascia and support better heel comfort.
Seated Towel Stretch
This stretch is gentle and works well before standing or walking.
- Sit on the floor or a chair with your leg extended
- Loop a towel around the ball of your foot
- Gently pull the towel toward you while keeping your knee straight
- Hold for 20 to 30 seconds
- Repeat 2 to 3 times per foot
Achilles tendinitis: This stretch helps maintain flexibility in the foot and Achilles tendon, which may ease plantar fasciitis symptoms.
Toe and foot mobility stretch
Keeping the toes mobile supports balance and overall foot function.
- Sit or stand comfortably
- Spread your toes apart as wide as possible
- Hold for 5 seconds and relax
- Repeat 10 times
Metatarsalgia: Improved toe mobility can help reduce stiffness and strengthen the muscles around the front of the foot.
Tibialis Posterior Heel Raise
This strengthening exercise targets the tibialis posterior muscle, which plays an important role in arch support and foot stability. Refer to the attached image for proper positioning.
- Wear your shoes and orthotics
- Place a ball between your heels and gently squeeze to hold it in place
- Keep your toes pointed slightly outward in a small V shape
- Slowly rise up onto your toes while squeezing your heels together
- Do not let the ball drop
- Lower back down with control
- Repeat 10 times or until fatigued
Fallen arches: Strengthening the muscles that support the arch can significantly help with longer walking and standing activities.
Starting the year with consistent foot stretches and strengthening exercises can make a noticeable difference in your lower extremity comfort. These movements take less than 10 minutes and can be done at home with little to no equipment. If foot pain persists or limits your activity, or if you aren’t sure where to start, your clinical team at BioPed can assess your needs and recommend personalized treatment options. A small daily commitment can go a long way toward keeping your feet strong, supported, and ready for whatever the year brings.
