Support Your Arches: Daily Stretches to Avoid Foot Arches

Fact: When you stand, your feet take on 3 pounds of pressure for every pound you weigh.

This is why running, walking, and even standing can be difficult if you're experiencing foot pain. You may not know it, but the strength and flexibility of your feet have a major impact on mobility and overall alignment. 

Strong, supported feet are not a maybe, but a must. To prevent foot aches and to support your arches, keep up with daily foot exercises and stretches. If these aren't enough and you're experiencing prolonged pain, Schneck Foot & Ankle is here to provide more specialized care.

The Morning Reset: Simple Arch and Calf Stretches to Prevent a Painful First Step

Preventing foot aches starts first thing in the morning. Sometimes, it starts before you even get out of bed. These stretches not only increase flexibility, but also strength and balance, improving your overall mobility. Follow these arch and calf stretches in the morning and throughout the day for smoother, more limber movement.

Towel/Band Stretch

The towel/band stretch is ideal to do in the morning before getting out of bed. It incorporates a resistance band, or, if you don't have one, a kitchen towel works well, too. You'll hold the band or towel at either end, placing the center part on the bottom of the ball of your foot. Once that's placed and feels comfortable, pull the band or towel toward yourself gently, without bending your knee. Hold for 30 seconds and repeat on each leg.

Calf Stretch

For this stretch, you will need to find a wall. Place your hands palms down on the wall and stand at an arm's length from it. Keep your left leg there and move your right leg back, but not far enough where you can't keep your heel flat on the ground. Then, lean forward, bending your left leg and keeping your right leg straight. Hold that stretch for 30 seconds, keeping your back straight, hips forward and feet planted in their original position. Switch your legs, so your right is forward, your left is behind and repeat.

Standing Calf Raise

Stand up straight, feet shoulder-width apart. Gradually raise your heels up so you're standing on your tiptoes. Make sure to keep the balls of your feet on the ground. You can repeat this stretch multiple times. 

Bottom of Foot Toe Stretch

This stretch includes a chair. Sit down and place your feet flat on the floor. Lean down, grabbing the toes on one foot, and gently pull them back toward your ankle. Hold that position for up to 30 seconds and repeat on the other foot. 

Easy Foot-Strengthening Tips You Can Do While Sitting

Good foot health can follow you throughout your day. Whether you're working at a desk, eating dinner at the table, or watching a movie from the couch, there are easy foot exercises you can do while sitting to improve your health and prevent foot arches.

Alphabet

Keep one foot on the floor and extend the other leg off the ground so your foot is out in front of you. Pretend to write each letter of the alphabet in capital letters with your foot, essentially using your foot as the pencil that's writing out each line. Repeat with the other foot.

Toe Curl

Place a thin towel on the ground and put your foot over it. Grab the towel with your foot, curling your toes over it, then release. You can repeat this motion for multiple reps, 1-2 times every day.

Marbles 

Place marbles on the ground near your feet and pick one up at a time. Take turns using one foot at a time to maximize this exercise. 

Toe Spread

Put your feet flat on the floor. Then, on your own, spread your toes as far apart as you can comfortably, hold for five seconds, then release. You can repeat this motion for multiple reps.

Ankle Out

If you have a resistance band, try this one out. Tie the band in a loop, and place the loop around both feet, resting along the top and wrapping around the arches. Then, keeping both heels on the ground, rotate one foot so the toes are turning out, or away from the other foot. You should feel resistance from the band that's being held back by the planted foot. Slowly, bring your toes back to the starting position and repeat, doing this exercise on both feet.

When Stretching Isn't Enough: How Schneck Can Help

If your foot pain is lasting longer than two weeks, or you're experiencing severe, signs of infection, or a recent injury, go to Schneck. A lot of foot pain can be alleviated at home with the stretches and exercises listed above, but severe cases like this may require a podiatrist. 

We can offer immediate relief for injuries through our Ortho Walk-In Clinic. For more severe conditions, we provide specialized therapies and procedures at our podiatry office to get you back on your feet. if you're unsure the level of care you need, the podiatry team at Schneck will be happy to answer your questions.