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Just A Few Minutes Of These Easy Foot Stretches Can Help Reduce Pain
As a yoga teacher who prefers going barefoot as much as possible, I'm big on foot posture, and overall foot stability, mobility, and strength. Feet are simply one of those things most of us aren't thinking about too much, but we should be!
Foot pain is prevalent1 all around the world and especially in women—and it's really no wonder why. We cram our feet into shoes that smoosh our toes out of their natural alignment, plus many of us don't distribute the weight in our feet evenly to begin with, and of course, feet that aren't clocking enough steps are bound to be weaker.
All that to say, a little stretching goes a long way, especially with the feet. I always incorporate the following stretches into my yoga classes, because like a strong building's foundation, our feet set the foundation for the rest of our body.
Alternating toe raises
- Begin standing or seated with your feet flat on the ground.
- Fan your toes out and press the four little toes of both feet down, simultaneously lifting your big toes up.
- Switch, pressing the big toes down and lifting the four little toes up. Keep the toes actively fanning outward.
- Continue doing this, alternating lifting and pressing, and keeping toes fanning outward, for 30 seconds.
Quadruped calf stretch
- Begin on all fours with shoulders over wrists and hips over knees.
- Step your right foot back (as if you were about to come into a plank).
- Fan your toes and ground down through all five toes and the ball of the foot.
- Start to rock back and forth on the foot, pressing more through your toes as you rock forward, and pressing more through your heel as you rock back.
- The harder your press here, the deeper the stretch through the foot and the calf muscle.
- Continue for 30 seconds and then repeat on the other side.
Ankle flexion & extension
- Standing up or seated in a chair, extend your right leg out.
- Point the toes forward and down (extension), creating a stretch on the top of the foot and ankle.
- Then, flex the foot, kicking through your heel with the toes pointing up towards the ceiling.
- Continue extending and flexing your ankle, alternating for 30 seconds. Repeat on the other side.
The takeaway
If your feet are bothering you, sometimes a few quick stretches are all you need to keep things limber and loose. Pair these stretches with exercises to strengthen your feet, and you'll be amazed how much further they'll carry you.
To learn more about strengthening your foot and optimal foot health, listen to the mindbodygreen podcast episode featuring renowned foot specialist Courtney Conley, D.C.
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