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Close up shot of bare feet as someone does foot stretches on a yoga mat

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Your Biggest Mobility Mistake? Forgetting to Stretch Your Feet

Plus, 8 stretches that'll help you put your best foot forward.

By Michelle KonstantinovskyAugust 8, 2025

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When your quads are screaming at you after an intense ride or your triceps are burning from a tough strength session, you probably don’t need much convincing to stretch those muscles out. But when you’re prepping for a long run or just feeling the fallout of a full day spent walking around, are you giving your feet the attention they need? Foot stretches are an important way to help prevent pain and injury, but many of us neglect to give the muscles in our feet the same care we give the rest of our body. Here’s why experts say foot stretches can improve your athleticism, balance, and overall comfort, and a selection of moves to add to your routine.

The Benefits of Doing Foot Stretches

According to foot and ankle surgeon Sharaara S. Rahman, DPM, regularly stretching the feet offers several important benefits. “For starters, it increases flexibility, eases muscle tension, and enhances the blood flow to the foot, which helps with decreasing edema or inflammation,” she says. Additionally, any desk workers who notice ankle swelling at the end of each day can help relieve the puffiness with some foot stretches. “Stretching your foot and ankle gets the veins in your calves activated, allowing fluid from your foot to go back up, and it helps you avoid the consequences of issues like plantar fasciitis or tendonitis (especially the Achilles).” 

As Peloton instructor Marcel Dinkins puts it, previous thinking in the fitness world dictated that if an athlete experienced muscle tightness, that sensation indicated an issue or limitation in that specific muscle or muscle group. But in the early 2010s, experts began expanding the conversation around an important but overlooked piece of the physiological puzzle: fascia.

“[Fascia is] this thin layer of tissue that we now know encases every organ in the body,” Marcel explains. “And tension and friction in one area of fascia can affect the length-tension relationship with muscles in other areas of the body. That means even though you’re experiencing tightness in your hips, it can be originating in your feet or somewhere else you’re not expecting. With our feet being under constant load, it’s important to address and pay attention to their health as they could cause a ripple effect of imbalance to the rest of the body.”

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In addition to improving flexibility and range of motion, physical therapist and American Physical Therapy Association spokesperson Leo Arguelles says foot stretches can go a long way in simply making you more comfortable throughout your busy day.

“Most people spend a lot of time on their feet, so stretching them can be beneficial, whether it’s before or after working out, standing or walking for long periods, wearing uncomfortable shoes, etc.,” Arguelles says. “Our feet interface with the surface when we move. That means the force of our body weight plus the forces of jumping, pivoting, and running is absorbed by the joints, muscles, bones, and connective tissue of our feet. We need to keep our feet resilient to maximize our mobility.”

Rahman believes there may be a mindfulness component to foot stretching as well. “It also helps with stress reduction, reduces the risk of injury, and overall is beneficial mentally as it helps clear your mind,” she says. “Why do you think so many people are into yoga?”

8 Foot Stretches for Improved Mobility

Even if you’re diligent about doing your full-body stretches post-workout (good for you!), you may need to spend some dedicated time on your feet. If you’re unsure where to start, try these eight simple stretches to feel better from head to toe(s):

1. The Towel Stretch

Using a prop to stretch your feet, such as with this static stretch, can be a great way to add some extra range of motion into your routine. “It doesn’t have to be a towel—it could be a band as well,” Rahman says. “This exercise targets intrinsic foot muscles, which are crucial for maintaining posture, arch support, and preventing strain in the plantar foot muscles. It also helps reduce the risk of blood clots—so those of you who sit around all day at a desk, this is a good one to do!”

  1. Sit on the floor with your legs extended in front of you. Wrap a towel around the bottom of one foot, holding it with both hands. 

  2. Gently pull the towel toward you, keeping your back and knee straight.

  3. Hold for a maximum of 30 seconds, then repeat on the other side. Repeat 3–5 times on each side.

2. Toe Curls

Once you’re done with the towel stretch, drop your prop on the floor in front of you for another expert-approved foot strengthener that targets the plantar muscles, the muscles located on the sole of the foot. “This helps with flexion of the plantar muscles of the foot and improves arch support,” Rahman says. “This strengthens the toe grip, which overall is important when balancing.” 

  1. Stand up or sit in a chair. Place a towel on the floor in front of you.

  2. Using just your toes, pick the prop up off the floor.

  3. Repeat 3-5 times with each foot.

Peloton instructor Aditi Shah demonstrates a kneeling foot stretch during a Peloton yoga class.

3. Kneeling Foot Stretch

Sometimes referred to as Thunderbolt Pose or Vajrasana in yoga, this pose helps open up the feet, improving flexibility and circulation. You can use yoga blocks for support, if needed, as shown above.

  1. Start in an all-fours position with your knees and feet together.

  2. Tuck your toes under and sit back on your heels. Sit up tall with a long spine and breathe deeply.

  3. Hold the stretch for as long as you can, up to a minute at a time.

4. Foot Rolling

Marcel says her favorite way to relax her hard-working feet and also work out any tightness is to grab a lacrosse ball or peanut massage roller and simply roll the soles of her feet over it. 

Rahman agrees, and adds that a frozen water bottle can also do the trick. “The coolness of the bottle helps with the swelling in your feet (especially after a long day) and it also stretches the plantar muscles of the foot,” she says. “I do this especially as a stretch after working out or after a long day of wearing heels. My freezer is stocked with frozen bottled water that I can use after a workout to help ease muscle tension/pain, decrease inflammation, and stretch those muscles that have been gripping for dear life in my heels.” 

  1. Stand up or sit in a chair. Position your foot on a lacrosse ball or water bottle under one foot.

  2. Gently roll your foot back and forth on the prop, flexing and pointing your toes and moving your foot in different directions. 

  3. Continue for as long as you like, then repeat on the other side.

Peloton instructor Mariana Fernández demonstrates Tree Pose as a single-leg balance foot stretch during a Peloton yoga class.

5. Single-Leg Balance 

You probably already know that single-leg deadlifts work your hamstrings and glutes, and Tree Pose tests your concentration in yoga, but did you know these kinds of exercises also help strengthen your feet?

“Single-leg balances help with proprioception and obviously, balance,” Rahman says. “This exercise is particularly useful for targeting muscle imbalances. You can build up the strength that’s needed in each leg by comparing it to the other; your ability to balance and hold the position for some time in each leg will help you understand where you have an imbalance. Hopefully, then you can work on improving strength one leg at a time (pun intended).” 

  1. Stand with your feet hip-width distance apart.

  2. Firmly plant your left foot into the ground and slowly lift your right leg up.

  3. Place the bottom of your right foot anywhere on your left leg except around the knee area. (For more of a challenge, place your right foot somewhere above the left knee, and to modify, keep the right foot closer to the floor.)

  4. Keep pressing your left leg and your right foot into each other with equal pressure to help you stabilize.

  5. Try holding for 30 seconds, then repeat on the other side. Repeat 3-5 times on each leg.

6. Static Toe Rise

This move stretches the muscles in the shin and calves, which makes it beneficial especially for people who suffer from shin splints, according to Rahman. “It’s hard to balance at first, but with practice, you’ll master it,” she says. “That should be a good indicator that the muscles are getting stronger, which, as a result, causes your balance to improve.”

  1. Stand up with your feet hip-width distance apart. 

  2. Rise up onto your toes, lifting your heels off the floor.

  3. Try to hold the position for 10 seconds. 

  4. Slowly lower your heels back to the floor. Repeat 3–5 times.

A Peloton instructor demonstrates the toe walks foot stretch during a mobility class.

7. Toe Walking

Once you’ve mastered the static toe rise, Rahmen recommends progressing to walking.

  1. Stand up with your feet hip-width distance apart. 

  2. Rise up onto your toes, lifting your heels off the floor.

  3. Walk forward by taking small steps on the balls of your feet, keeping your heels up. Keep your legs straight but avoid fully locking your knees as you walk. 

  4. Try to walk for 30-60 seconds. Rest, then repeat 3-5 times total. You can increase the duration and distance as your strength and balance improve.

8. Runner’s Stretch

It may be called the runner’s stretch, but this move is beneficial to anyone who needs to show their Achilles tendon a bit more love (which is most of us!). Stretching the Achilles can keep the ankles and calves limber and help prevent painful injuries. 

  1. Stand an arm’s length away from a wall and press your hands against it.

  2. Step back with your left leg, keeping that heel on the ground and your toes pointed straight ahead. Maintain a slight bend in your right knee. 

  3. Lean toward the wall until you feel a gentle stretch in your left calf.

  4. Hold for 30 seconds, then repeat on the other side. Repeat 3 times total on each leg.

How Foot Stretches and Exercises Can Help Your Running

Between proper nutrition, hydration, and strength training, runners have a lot on their plates. But adding stretching into the self-care mix can make a big difference in running performance, making it very much worth the time and energy investment.

“It can directly improve your range of motion and ankle mobility, which will allow you to accept and navigate through load and force more effectively,” Marcel says. “Let us not forget that the body is also one huge kinetic chain, and once movement, range of motion, and length are restored in one area, it directly impacts muscle and joints further up and down that kinetic chain, translating into improved performance—especially when speed is involved.”

While stretching your feet before a run can help prep your lower legs for the workout ahead, Rahman says it’s also essential to give the feet some TLC after they’ve been put to work. “I’ve noticed many people focus on the pre-run stretch,” she says. “However, I’d like to emphasize that post-run stretching is equally as important. While running, certain muscles tense up, and the best way to avoid a cramp is to stretch those legs and feet out.”

In addition to stretching, Arguelles notes that it’s important to build up the muscles around the foot to help prevent foot pain and running-related issues, such as Achilles tendinopathy, plantar fasciitis, shin splints, and stress fractures. “It can also help strengthen the ‘push off’ to propel you forward as you run,” he says. “Keeping the muscles flexible, pliable, and strong allows the foot to better absorb the impact of running. We don’t want either extreme of a very stiff and immobile foot versus a loose, hypermobile foot. Exercises and stretching can help us find this happy medium.” 

How Often You Should Be Stretching Your Feet

While everybody is different and each pair of feet requires a unique amount of stretching, Marcel says it’s a good idea to include foot-specific moves into any established stretching routine you already have. “Like anything in fitness, it depends, but ideally the goal should be to incorporate 5-10 minutes alongside the daily stretching and mobility work you're already doing,” she says. Rahman agrees and recommends allotting at least 5 minutes to stretching per day.

If you take any stretch, mobility, or yoga class on the Peloton App, for example, there’s a good chance there will be some foot and ankle stretches woven into the routine. To give your feet a little extra TLC, consider cueing up a dedicated Ankles & Feet Mobility or Yoga class.

For some people, adding in a few minutes of foot stretching can make an immediate difference. Others might observe a payoff over time. “Depending on the stretches and frequency, you may notice results right away,” Arguelles says. “Much like beginning a new workout, results can be noticed after a couple of weeks. Significant improvements often take more time—up to a few months, depending on the person, and the frequency of workouts and type of stretches they do.”

How to Incorporate Foot Stretches Into Your Routine

How you incorporate foot stretching into your schedule may depend on your personality and preference, according to Rahman.

A solid option is to stretch your feet first thing in the morning, whether you’re doing an AM workout or just heading off to work. “I believe doing a quick stretch before your day starts helps put the mind at ease and prepares you for a busy day,” Rahman says. To make this easy, Marcel recommends keeping a peanut roller near your bed and rolling your feet first thing in the morning. Its a great way to stack this habit into your daily routine,” she says.

And you should absolutely include some foot-focused exercises in your workout warm-ups and cooldowns. “It’s non-negotiable, in my opinion,” Rahman says. In general, you’ll want to time dynamic and static foot stretches strategically around your workout: “Dynamic stretches are preferred prior to a workout since your body isn’t warmed up yet,” Arguelles says. “Static stretches are great after a workout to help you cool down and recover.”

While Arguelles says both pre- and post-workout foot stretches are great, keep in mind that foot stretching alone won’t prevent all injuries. “If you’re having foot pain after a specific kind of workout, see a physical therapist,” he says. “And you may also want to consider cross-training—this means rotating between different types of exercises, thus providing certain muscles with a break from repetitive movements. A physical therapist can help you determine where you have deficiencies or might be at risk for overuse injuries based on your workout regimen and goals.”

The Takeaway

Flexibility and mobility are essential components of overall fitness, but many of us forget to include our feet in the mix when stretching. Doing just a few minutes of foot stretches a day (especially before and after a workout) can go a long way in improving your range of motion, preventing painful injuries, and helping you feel stronger and more stable overall.

“The results [of stretching your feet] aren’t really seen," Rahman explains. “The often-missed benefit is that you don’t have pain. If you’re in pain or your feet feel fatigued, it’s a telltale sign that either your shoes aren’t good or you haven’t stretched!” 

Set yourself up for success by keeping a prop like a towel, lacrosse ball, or peanut massage roller near your bed so you can practice the stretches above every morning, and be sure to pay attention to stretching your feet before and after any physical activity—your whole body will thank you. 

This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.

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Marcel Dinkins

Marcel Dinkins

Marcel is an exceptional athlete with a background in basketball, track and field, and cross country.

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