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5 Foot Stretches in 5 Minutes

When it comes to daily self care, a little goes a long way! Spending a short amount of time Stretching your feet every day can help prevent a wide array of painful foot conditions. The consistency helps to strengthen the muscles, bones, tendons and ligaments in your feet. You may be experiencing foot pain associated with frequent exercise, and have opted to perform foot stretches before and after physical activity.

Alternatively, you may have already been told by a foot specialist that you have a foot condition. In this case, a foot specialist may give you some “homework” to do on your own. No matter your situation, we’re here to give you some information about common foot stretches and the foot conditions that coincide with them. Most foot stretches only take 5 minutes or less to perform from home, and they don’t require any pricy fitness accessories.

It is important to note that you may need to speak with a qualified Foot specialist before performing these stretches at home. In the case that you’re experiencing acute pain, or have been injured, they will likely recommend a certain level of improvement before incorporating stretching into your daily routine.


Male runner stretching leg and feet and preparing for running outdoors. Smart watch or fitness tracker on hand. Beautiful sun light on background. Active and healthy lifestyle concept.

5 Foot Stretches In 5 Minutes:

  1. Arch Roll
  2. Toe Splay
  3. Foot Flex
  4. Achilles Stretch
  5. Bent-Knee Heel Raise

Arch Roll

Arch rolls are an excellent way to relieve pain associated with Plantar Fasciitis. You will need a small accessory to perform the arch roll, such as a a golf ball. However, don’t worry too much if you don’t have a small ball at home. If you freeze a bottle of water, or even a can, you can achieve the same results! An arch roll is simple enough to perform:

  1. Place arch of your foot over ball, can or bottle.
  2. Roll your foot backwards and forwards.
  3. Do this for approximately 5 minutes, alternating between your left and right foot.
  4. Repeat twice per day for best results. Plantar Fasciitis frequently flares up in the mornings, so as soon as you get up in the morning, and before bed, are optimal times to perform your arch rolls.

Toe Splay

Exercises that focus on the toes can help relieve foot pain associated with Bunions. The toe splay is quite simple and will help strengthen the joints and muscles in your toes. If you like, you can incorporate a rubber band into this stretch. The increased resistance from the band will make this stretch even more worthwhile.

  1. Sit down on a chair, ensure your feet are flat on the floor.
  2. Incorporate the elastic band, if you like, by wrapping it around your toes — it will make it more challenging.
  3. Fan out all of your toes. Hold this position for 5 seconds at a time.
  4. Relax your toes.
  5. Repeat this process 10 times for each foot.

Foot Flex

Are you suffering from a painful Heel spur? An exercise called the foot flex may be able to help! The foot flex is a piece of cake, and it can also help with plantar fasciitis. Similarly to the arch roll, the foot flex is highly beneficial to those experiencing intensified foot pain in the mornings. You can perform the foot flex as soon as you wake up in the morning, and before going to sleep at night.

  1. Sit on the floor with your legs extending in front of you.
  2. Using your hands, pull your toes backwards are far as you can.
  3. Without letting go, keep your toes pushed back like this for about 30 seconds. Do this with each foot 2 or 3 times.

Closeup young woman feeling pain in her foot

Achilles Stretch

A strong and flexible Achilles tendon is essential when it comes to preventing foot pain, as well as leg and ankle pain. This easy stretch should also become a part of your daily routine if you’ve already been diagnosed with Achilles Tendonitis.

  1. While standing with your arms outstretched directly in front of you, place the palms of your hands on a wall.
  2. One of your feet should be behind you with a straightened leg, with the other foot in front of you with a slightly bent knee.
  3. Both heels must be completely flat on the floor.
  4. Lean forward using your hips while in this position, you should notice the strain in the Achilles tendon.
  5. Repeat for about 5 minutes, alternating between your feet.

Bent-Knee Heel Raise

Another straightforward exercise that focuses on the Achilles tendon, the bent-knee heel raise is designed to prepare the tissue so it is able to endure contact with the ground while walking.

  1. You’ll need a small foot stool, bench, or even a box. Anything that elevates you slightly.
  2. Stand on top of the object with both heels slightly hanging off the edge. You can keep your balance by placing the palms of your hands on a wall in front of you.
  3. Start with the left leg, let it be the weight-bearing leg.
  4. Lower left heel toward floor, then push up to raise heel above height of box or bench.
  5. Make sure your leg is bent the entire time.
  6. Repeat on right leg.
  7. Perform twice, 15 times per leg, 3 times a week.

Woman massaging her aching foot

Have No Fear!

Foot stretches are great, but if you’re still struggling to manage your foot pain on your own, we have all your solutions under one roof. Call or book today and we’ll have you in ASAP! Open 6 days a week, we’ll be happy to help inform you and solve all your concerns any day at your convenience! 

Call us at 416-769-FEET (3338) or Book Your Assessment Today!


Banner Image Credits –  Buenosia Carol from PexelsThank You!

Here’s to Many More Years of Foot Care!

At Feet First Clinic, we’re always excited to welcome new clients! After a successful 12 years of treating our amazing patients, we’re ready to continue offering only the best foot care services and products. Give us a call to ask our friendly staff any questions you may have! Our Toronto foot specialists are ready to help!

Call us at 416-769-3338 or Book Your Assessment Today!

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Carolina Charles

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If you’ve been to the clinic before, chances are you had the pleasure of meeting Carolina! Carolina’s daily goal is going above and beyond to make sure patients are always completely satisfied. Having worked in the podiatry industry for 22 years, Carolina brings a wealth of knowledge pertaining to client service, insurance policies, and procedures.​ She steers the ship to make sure everything runs smoothly on the daily. Carolina is known for spicing up every outfit with her signature costume jewellery.