If you stand on your feet all day or if you wear shoes without good support, you may feel pain in the arch muscles of the foot. Fortunately, there are many simple stretches you can try at home that do not require any special equipment. Even if you do not feel any pain, exercising your arches daily can help keep them strong and free from injury. All you need is a few minutes each day to work out!
. Sit down in a comfortable chair and take one of your feet to the yard. Grasp the toes with your non-dominant hand and gently pull them toward the top of the foot until you feel tension in the arch. Start near the heel and lightly rub the bottom of the foot with your dominant hand. Exercise to the toes and put on more pressure as you feel more comfortable. Continue massaging your foot for about 1
- Try to massage the arches about 2-4 times daily to help relax the muscles.
- Avoid lifting your toes so high that the stretch feels painful. You should only feel slight tension in your arch as you stretch.
- Repeat these stretches 2-3 times daily.
- This stretch works well if you often have pain due to plantar fasciitis.
- It's okay to lift the heel of your back on your foot to help you lean closer to the wall.
- Stretch your arches like this 3-4 times each day.
- If it hurts your knees on your knee on a hard floor, try doing your stretches on a yoga mat or rugs.
- You can practice this stretch as many times during the day as you want, or before and after physical activity.  One-step stretching also helps increase the flexibility of your calves.
- Do this at the bottom of your staircase to lose balance.
- You can also use a jar or foam roller instead of a water bottle.
- If you want further pain relief, try filling the bottle ¾-full and freeze it before using it to massage your arches. If the bottle feels too cold, wear socks during the massage.
- Repeat your stretch 2-3 times per foot for further relief.
- Avoid bending your knee while stretching, as it will not be as effective in relieving pain.
[ Edit ] Strengthen your arches
- Press your big toe towards the floor as you lift your other toe. Sit down and keep your feet firmly planted on the ground. Press the big toe on the floor and slowly try to raise the other four toes on the foot. Hold your toes up for about 8 seconds before lowering them back on the floor. Do 12-15 reps for each foot to keep your arches strong. 
- You can do this exercise barefoot or while wearing shoes, so you can do it while sitting at a desk or while working out.
- It may be easier to complete the route if you do only one at a time so that you can focus on your shape.
- Spread your toes until you feel the arch stretch. Keep your foot pressed against the ground so that your toes are not bent or stretched. Try to move your big toe from your other toes until you feel the arch muscles contract. Keep your toes spread out for about 8 seconds at a time before relaxing again. Continue doing 25-30 reps per foot. 
- If you have trouble spreading your toes, try to keep them apart with your fingers.
- It can be difficult to complete this route if you have bunions.
- Squeeze your heel and your foot ball into the floor. Sit down and lay your foot flat on the floor. Without bending or curling your toes, try to push down with your heel and your foot ball until you feel tension in the arch. Hold the distance for 8 seconds before relaxing the foot. Perform 5-15 reps per foot to help you lift the arches off the ground. 
- When you become more comfortable doing this stretch, try to do it while standing up.
- You can perform this stretch while sitting at a desk or working.
- Take a towel with your toes and lift it off the ground. Place a towel flat on the ground and place your foot flat on top of it so that it is approximately inside. Curl your toes to squeeze the towel and hug it to the body. When you have pulled the towel against you, push it with your toes. Do about 10 reps before changing your foot. 
- When you can easily pull the towel, you can try to put a book or jar on the towel to give more resistance. 
- Try picking up bullets with your toes. Spread 5-10 balls on the floor and place a cup down nearby. Curl your toes around a marble to try to pick it up from the ground and drop it in the cup. Try to pick up all the balls with one foot before dropping them back on the floor and changing feet. 
- Use different sizes of balls to add more difficulty to your workout.
[ Edit ] Tips
- Wear shoes with good arch support to help relieve any pain you feel throughout the day. 
[ Edit ]  Warnings
- If you have persistent pain in the arches, contact your primary care provider to see if there are any underlying conditions that are causing it. 
[ Edit ] References
- [1945 https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/multimedia/foot-stretches-to-prevent -plantar-fasciitis / img-20008230
- ↑ https: // youtu.be/FtbKGWfQVCk?t=64vud19659062strong↑ https://myhealth.alberta.ca/health/AfterCareInformation/pages/conditions. aspx? hwId = zp4497
- ↑ https: // www.s ummitmedicalgroup.com/library/adult_health/sma_arch_pain_exercises/strong19659064strong↑ https://myhealth.alberta.ca/health/AfterCareInformation/pages/ conditions.aspx? hwId = zp4497
- ↑ https://www.summitmedicalgroup.com/library/adult_health/sma_arch_pain_exercises/ebrit19659066vard↑ https://www.wuwm.com/post/feet-health -how-strength-stretch-your-feet # stream / 0 [1945 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4210417/
- [1945 https: //www.wuwm.com/post/feet-health-how -st rka-stretch-your-feet # stream / 0
- ↑ https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/multimedia/foot-stretches-to-prevent-plantar-fasciitis / img-20008230
- [1945 https://www.uofmhealth.org/health-library/zm2223#zm2223-sec
- ↑ https://www.uofmhealth.org/health-library/ zm2604 # zm2604-sec
- ↑ https://www.uofmhealth.org/health-library/tr5853
- [1945 https://www.uof mhealth.org/health-library/tr5853