In the April/May 2009 issue of Sister 2 Sister, we gave your a guide to foot health. Now, we’ve found a few stretches and exercises to keep your feet healthy.
Whether running in heels or on a treadmill, nearly everything you do puts stress on your feet. So give your tootsies some TLC with these stretches:
"Kneeling with the toes tucked under is a great way to stretch the bottom of the feet. This can be a very intense stretch for beginners as it breaks up tension in the sole of the foot."
Arch strengthening, from heelspurs.com
"Sit upright and comfortable in a chair (preferably a straight-backed chair) with your bare feet flat on the floor. Draw your toes along the floor towards you without lifting or curling them, so that your arch and instep lift. Keep your toes on the floor as you do this: they will move closer to your heels. Hold for a few seconds, breathing freely. Then release. Do this with each foot a few times; then with both feet."
Plantar fascia massage, from About.com
"Sit down and cross your leg over your knee. With one hand, pull your toes back toward your nose. With the other hand, massage the area on the bottom of your foot just in front of your heel. Do this for 10 minutes three times per day."
And if you have someone else on hand to help you out, check out this video of how to use reflexology to stretch your feet:
How to Stretch the Foot in Reflexology — powered by ExpertVillage.com