3 Simple Foot and Toe Stretches Podiatrists Suggest for Daily Practice

Foot discomfort and tiredness are frequent issues. Your feet, toes, and ankles—and all the surrounding muscles—work tirelessly every day, whether you're in high heels, standing for long hours, or pushing through a tough workout. As we age, our feet begin to show signs of wear and tear, despite our best efforts, like trying a baby foot peel. Using a foot massager can enhance circulation, ease inflammation, and alleviate tired and sore feet—along with stretching.

"One of the most prevalent functional foot issues is hyper-pronation, or flat feet, which can lead to various conditions such as bunions, hammer toe, and plantar fasciitis," explains Los Angeles-based podiatrist Albert A. Nejat, DPM, FACFAS. "Stretching your feet, particularly the calves and hamstrings, can significantly help alleviate hyper-pronation and related problems."

Since movement and stretching are some of the most effective ways to relieve stiff, sore feet, try incorporating these quick foot and toe stretches into your daily routine about three times a day to keep them in good shape. (And while you're at it, why not add some other stretches—these lower-back stretches make a great starting point.)

Standing Calf Stretch (also known as Runner's Stretch)

One of the most effective stretches for your feet is actually a simple calf stretch. "The two calf muscles—the soleus and gastroc—come together at the ankle to form the Achilles tendon and are key in moving your foot," explains Jane Andersen, DPM, a podiatrist from North Carolina and spokesperson for the American Podiatric Medical Association. "These muscles tend to be quite tight, so the best way to loosen them is with the classic runner's stretch, especially after exercise when your muscles are warm."

Instructions:

Stand facing the wall and place your hands against it. Position your legs so the front one is bent and the back leg is stretched out straight behind you. Gently press the heel of your back foot toward the floor until you feel a satisfying stretch in your calf. Dr. Andersen advises holding the stretch for 30 seconds on each side for a deeper effect. You can do this stretch as part of your post-workout routine or even on its own (like while brushing your teeth or waiting for your tea to brew).

Toe Spread Stretch

"Your feet have intrinsic muscles that help move your toes, located between the metatarsal bones, preventing them from becoming contracted—a condition that can develop into hammer toes," explains Dr. Andersen. "As we age, these muscles between your toes weaken, so stretching them can help slow this decline."

Instructions: Imagine your foot as a hand, and stretch your toes apart as if you were spreading your fingers, then bring them back together with control. Aim for 8 to 10 repetitions (one complete stretch of spreading and bringing the toes back together counts as one) two or three times each day.

Seated Calf and Hamstring Stretch with Strap

If you frequently wake up with tight legs and feet, try this stretch first thing in the morning—even before you get out of bed.

Instructions: Sit on the floor or bed with your legs extended, and loop the middle part of a non-elastic strap around the bottom of your right foot. You can use a leather belt, yoga strap, or even a towel," advises Dr. Nejat. Keeping a slight bend in the right knee and your back straight, gently flex your right foot, pulling your toes upward until you feel a stretch in the back of your calf. Hold for about 20 seconds on each side, and avoid bouncing the leg."

Slowly bend and straighten your right knee for about 20 seconds.

Finally, with your right leg extended, gently hinge your torso forward toward your knees to get an additional stretch in your right hamstring as well.

By consistently caring for your feet and toes with simple stretches like these, you can alleviate some of the aches and pains that come with activity and aging, ensuring your feet stay healthy (and free from damage) for many years.