If you’re in the process of recovering from a foot injury or just hoping to prevent ever experiencing one, you should consider some stretching exercises to increase muscle flexibility in your foot. This can help to rehabilitate a sprained ankle or even prevent inflammation in your muscles due to plantar fasciitis. Do yourself a favor – do these simple stretches to improve range of motion in your feet and get walking without pain.
How to Stretch the Muscles in Your Foot
Step 1: Use a wall to stretch your Achilles tendon and gastrocnemius muscle. All you have to do it stand up straight a few inches away from a wall, place your hands against the wall and take a giant step back with your left foot. Then bend your right leg while keeping your left leg straight to stretch the back of your left foot. Hold this stretch for 30 seconds.
Step 2: Push your toes up on the side of a curb to stretch your plantar fascia muscle. Stand with your right foot on the street while your toe is touching the curb. Then lift the ball of your foot and press your toes against the side of the curb. Hold this for about 30 seconds. You should really feel the stretch in the arch of your foot. Repeat this stretch three times on both feet.
Step 3: Stretch out your ankle by flexing it for about 10 seconds. Sit down on a chair, and then lift your toes up toward the ceiling. You should feel the stretch in your calf and ankle. Relax your foot, and then repeat this 10 times.
Step 4: Stretch the arch of your foot with a towel. Just lay a towel on the ground, and then place your foot on top of it. Scrunch up your foot as you grab the towel between your toes. Hold this for 30 seconds and then release. Repeat this stretch on the opposite foot.
Step 5: Lean against a tree to stretch your soleus muscle and Achilles tendon. Stand just about a foot away from a tree and place both of your hands on it for better balance. Keep your elbows straight and take a step back with your right foot. Then bend both of your knees and keep both of your feet flat on the ground while you shift your weight backward. Hold this for 30 seconds and then release. Repeat this stretch three times on each side.
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