Keeping your feet stretched and limber is important. A great deal of demand is placed on your feet. If you take a few minutes to stretch our feet, you can help prevent injuries.
Try these five foot stretches. Remember all stretches should be gentle.
1) Towel StretchSit on the floor with your legs straight in front of you. Take a towel and place it around your toes. Easily pull the towel towards you. Hold for 15 to 30 seconds, then release. Do three sets.
2) Towel LiftsSit in a chair and place a towel on the floor. Lift the towel with your toes. Most likely you can lift it with your big toe—for a challenge try lifting it with your little toes. Repeat five times and then switch feet.
3) Step StretchStand with your toes on a step, your heels off the edge. Slowly lower your heels down, hold for 10 to 15 seconds, then lift your heels to starting position. Repeat five to 10 times. This is great for plantar fasciitis. If the movement is too much for both feet at once, do one foot at a time.
4) Toe Stretch
Sit in a chair, with feet on the floor, and spread your toes apart. Hold for a few seconds, then release. Repeat 10 times.
5) Foot RollTake a golf ball, and roll it back and forth from your toes to your heels. You can also use a tennis ball or a frozen juice can—your feet will love this, especially if you've been on them all day.
A little stretching goes a long way and can prevent injuries. So keep stretching your feet.
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NY Endurance Sports Examiner Ann Karine is a personal fitness trainer and USATF certified running coach who has run marathons all across the U.S.
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