Top 4 Foot Stretches Physiotherapists Recommend You Do

I want to share some of my favourite foot stretch exercises that can help relieve tension and keep your feet happy and healthy. Give these a try and feel the difference!

Performing regular foot stretches is crucial for maintaining a strong and healthy foot structure.

As the foundation of our body, our feet bear the weight and impact of daily activities, making it essential to keep the muscles strong and flexible.

Foot stretches not only help prevent injuries and conditions like plantar fasciitis, but they also improve balance and promote better posture.

By incorporating these stretches into your daily routine, you can strengthen the muscles in your feet, ankles, and calves, enhancing overall stability and mobility.

Toe Stretch

Sit comfortably and extend one leg in front of you.

Take the toes of that foot and gently pull them back towards you.

Hold this stretch for few seconds, then release.

Repeat for the other foot.

This stretch helps improve flexibility in the toes and stretches the plantar fascia.

foot stretches by a physio - the toes

Calf (Gastroc) Stretch:

Stand facing a wall, step one foot forward, and place your hands on the wall at shoulder height.

Keep your back leg straight and bend your front leg slightly.

Lean forward to feel the stretch in your calf muscle.

Hold for 20-30 seconds, then switch legs.

This stretch targets the tightness in the gastroc, which can contribute to plantar fasciitis.


Calf (Soleus) Stretch:

Stand facing a wall, with one foot in front of the other.

Move your body weight into the front leg and try to move your knee over your toes.

This stretches your deep calf muscle (soleus), which is important to the foot/ ankle complex.


Towel Stretch:

Sit on the floor with your legs stretched out in front of you.

Place a towel around your toes and gently pull it towards you while keeping your knees straight.

You should feel a stretch along the bottom of your foot and calf.

You can modify this stretch by emphasising inwards or outwards movements of the towel.


Remember, it’s important to listen to your body and not push beyond your comfort level. Start slowly and gradually increase the duration and intensity of these stretches over time.

Stretching your feet regularly can provide a number of benefits for overall foot health, help alleviate pain and discomfort, and avoid injury.

Stretching increases flexibility and range of motion in the foot and ankle joints, promoting better balance and reducing the risk of injuries such as sprains or strains.

It also enhances blood circulation to the feet, which aids in delivering essential nutrients and oxygen to the muscles and tissues, facilitating faster healing and reducing inflammation.

Foot stretching exercises can help alleviate common foot problems such as plantar fasciitis or Achilles tendonitis.

Stretching the plantar fascia and Achilles tendon helps to lengthen and strengthen these structures, reducing tension and preventing the development of chronic conditions.

Here at Physio and Fitness Clinic, we can assist you with your sports injuries, and build core strength. Make an appointment with a physio today for physiotherapy and physio run pilates