You're Stretching Your Shoulders, Arms & Legs — But What About Your Feet?

This content is brought to you in partnership with OrthoCarolina, one of the nation's leading orthopedic practices with offices across the Southeast.  

When we talk about stretching before and after working out, chances are your mind goes to the usual round-up of shoulder, arm, and leg stretches. But what about your feet?

Your feet keep you grounded and carry you where you need to go, and in the process, they undergo some serious stress — so it makes sense that stretching them should be a priority. And yet so few people think to incorporate their tippy toes into their stretching regimen. 

We spoke with Jennifer DeRosa, a physical therapist and certified athletic trainer at the OrthoCarolina Sports Training Center, to learn more about why you should be stretching your feet on the reg. 

Why is it important to stretch your feet?

"The feet carry our entire weight and can easily be overexerted," DeRosa explained. "Stretching your feet can improve flexibility and balance, as well as prevent injuries."

So, whether or not you're a particularly active person, chances are your feet could benefit from a few minutes of intentional stretching now and then. That being said, if you are an active person, you should make this a regular component of your wellness routine.

"This is especially important to athletes or anyone who performs aerobic activities," DeRosa emphasized.

What are the best ways to stretch your feet?

DeRosa offered three primary stretches to begin with when adding feet stretching to your fitness regimen.

Option 1: "Use a water bottle, tennis ball, or lacrosse ball and roll it back and forth under your foot while in seated position," DeRosa instructed. "Exert pressure to tolerance." Do this for about 30 seconds each foot.

Option 2: "Grab a towel and place over the ball of the foot, then grasp the ends of the towel and gently pull with both hands until a stretch is felt in the calf," DeRosa said. "Hold the stretch for 15 seconds, release, and repeat three times on each side."

Option 3: "Cross one leg over the other, then gently extend your big toe on the bottom leg back towards your face," instructed DeRosa. Hold for 30 seconds on each side.

What are other considerations we should keep in mind regarding the health of our feet in particular?

"Your feet have muscles, ligaments, and tendons that are getting a workout every time that you stand and walk," DeRosa explained. "All that pressure can lead to painful problems! If you have any concerns or questions, make sure to follow up with a medical professional."

Learn more about making healthy choices from the experts at OrthoCarolina

Whether you've recently experienced an injury, need help with recovery after tough workouts, or are simply experiencing chronic pain and need help managing it, OrthoCarolina can help. Make an appointment at a location near you to start getting the treatment you need.