Flat feet can lead to discomfort and misalignment, but specific stretches can help strengthen the muscles in the feet and improve their arch. One effective stretch is the toe curl, which involves sitting with feet flat on the floor and using the toes to pick up a towel or small object. This exercise helps strengthen the muscles that support the arch. Another helpful stretch is the calf stretch, where you stand with your hands on a wall, one foot forward and the other behind, pressing the heel of the back foot into the ground to stretch the calf and Achilles tendon. Regularly practicing the arch lift can also be beneficial, where you lift the arches while keeping the toes and heels grounded. These stretches combined with exercises for the foot muscles, can help improve posture, alleviate discomfort, and support healthier foot function. If you have flat feet, it is suggested that you are under the care of a podiatrist who can offer relief and treatment solutions with custom orthotics.

Why Stretching Is Important for Your Feet

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Dr. Scott Shrem  from Garden State Foot & Ankle Center. Our doctor will assess your condition and provide you with quality foot and ankle treatment.

Stretching the Feet

Stretching the muscles in the foot is an important part in any physical activity. Feet that are tight can lead to less flexibility and make you more prone to injury. One of the most common forms of foot pain, plantar fasciitis, can be stretched out to help ease the pain. Stretching can not only ease pain from plantar fasciitis but also prevent it as well. However, it is important to see a podiatrist first to determine if stretching is right for you. Podiatrists can also recommend other ways to stretch your feet. Once you know whether stretching is right for you, here are some excellent stretches you can do.

• Using a foam roller or any cylindrical object (a water bottle or soda can will do), roll the object under your foot back and forth. You should also exert pressure on the object. Be sure to do this to both feet for a minute. Do this exercise three times each.
• Similar to the previous exercise, take a ball, such as a tennis ball, and roll it under your foot while seated and exert pressure on it.
• Grab a resistance band or towel and take a seat. If you are using a towel, fold it length wise. Next put either one between the ball of your foot and heel and pull with both hands on each side towards you. Hold this for 15 seconds and then switch feet. Do this three times for each foot.
• Finally hold your big toe while crossing one leg over the other. Pull the toe towards you and hold for 15 seconds. Once again do this three times per foot.

It is best to go easy when first stretching your foot and work your way up. If your foot starts hurting, stop exercising to ice and rest the foot. It is advised that you then see a podiatrist for help.

If you have any questions, please feel free to contact our office located in Hazlet, NJ . We offer the newest diagnostic and treatment technologies for all your foot care needs.