5 Stretches to Do If You’re On Your Feet for Long Hours

There is no doubt that our feet work really hard to bring us from place to place. With every step that we take, our feet carry the weight and immense stress of our body. That’s why it’s important to place emphasis on foot care, especially if you’re on your feet for long periods of time. A good place to start is to have a pair of comfortable walking shoes for when you’re on your feet, and introduce gentle stretching and strengthening exercises to unwind at the end of the day.


Feet stretches help keep them strong and flexible, which improves your range of motion and provides more support and stability when you walk. And not forgetting the much needed relief at the end of a long day!


Here are 3 simple stretches to get you started:

  1. TOE FLEXES

This stretch strengthens your toe muscles and also relieves tightness from wearing cramped shoes.

    1. Sit on a chair with your feet resting flat on the ground
    2. Spread your toes on both feet as far apart as comfortable and hold for 5 seconds
    3. Repeat this motion for 10 times
  1. TOE RAISE

This 3-way stretch improves the flexibility of your feet and toes

    1. Sit on a chair with your feet resting flat on the ground
    2. With your toes and balls of your feet flat on the ground, raise your heels and hold for 5 seconds
    3. Point your toes such that only the tips of your big and second toes touch the ground. Hold this position for 5 seconds
    4. Lastly, keep your heels off the ground and roll your toes under such that only the tops of your toes touch the ground. Hold this position for 5 seconds
    5. Repeat each position 10 times
  1. ACHILLES STRETCH

This stretch strengthens the Achilles tendons

    1. Stand facing a wall, with your arms raised and palms resting flat against the wall
    2. Step your left foot back, keeping your knees straight. Then bend your right knee, keeping both heels flat on the floor
    3. Push your hips forward until you feel a stretch in your left Achilles’ tendon and hold for 30 seconds
    4. Repeat for 3 times on each side
  1. BALL ROLLS

This stretch helps ease arch pains

    1. Sit on a chair with your feet resting flat on the ground
    2. Place a tennis ball (or any similarly sized round object) under your left foot
    3. Start rolling the ball around, placing a comfortable amount of pressure as needed
    4. Continue for 2 minutes and repeat on the right foot
  1. TOE CURLS

This stretch strengthens your toes and top of your feet

    1. Sit on a chair with your feet resting flat on the ground
    2. Place a towel under your left foot such that your toes are on one end of the towel
    3. Using your toes, scrunch and pull the towel towards you bit by bit until you reach the other end of the towel
    4. Switch sides and repeat 5 times on each side

You can opt to do these stretches once a week, or as regular as once a day. These strengthening exercises can help to alleviate pain and stiffness from being on your feet for long periods of time. Remember to listen to your body and not over stretch or put too much pressure as it can cause injuries!

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