37. Roll your foot over a frozen water bottle
The cold compress helps to decrease inflammation as the rolling massages the soft tissue.
38. Prop up your feet every night with ice
Let those puppies drain! Ten to 15 minutes every night with a cold compress could help you wake up without foot pain.
39. Big toe crunch
Ever heard of “toega”? It’s yoga for your toes. For a big toe crunch, stand on a soft surface and bend your big toe under the ball of your foot. Apply as much pressure as feels comfortable to stretch that first metatarsal joint
40. Big toe isolation
Some more toega! While standing, balanced on both feet, attempt to isolate your big toe by pushing it into the floor while simultaneously raising up the other four piggies and keeping the ball of your foot firmly on the ground.
41. Towel crunches
Our all-time favorite toega move: Lay out a towel. Now, sitting with your knees at a 90-degree angle, place your feet so that your toes touch the bottom of the towel. Now, scrunch your toes and grab the towel to pull it toward you until it bunches under your arches.
42. Treat your toes like fingers
Put those toes to work! Exercise your foot muscles by picking up that stray sock with your toes, instead of your hands. Who said fine motor skills were only about your fingers? Psst: If you’re recovering from an injury, this type of movement could be especially beneficial.
43. Flex your toes
Brian Hoke, a sports physical therapist says: “Flex your toes up and back for 10 seconds, then point them out and down like a ballerina for 10 seconds. Repeat this process, throwing in a few ankle rolls between sets, stretching slightly longer (12 seconds, then 15) each time until you feel sufficiently relaxed.”
44. Lunging calf stretch
A lot of foot pain actually comes from the tightening of calf muscles. So stretch those babies out! This is one of the easiest calf stretches to start with. Bend your front knee—keeping your knee aligned with your angle—and straighten your back leg, heel to the ground as much as possible. Use a wall for additional balance and support.
45. Heel drops
Stand with the balls of your foot on a raised platform or step. One foot at a time, drop your heel toward the floor, pedaling back and forth between feet.
46. Downward dog
This classic yoga pose is fabulous for getting a good calf stretch in. Start on all fours, then move your feet straight back and lift your hips up and back so you’re in an inverted V-shape. You can pedal through your heels for some extra stretch.
47. Seated calf stretch with a resistance band
Sitting down on the floor, stretch out your legs. Then take a resistance band (or a scarf you have on hand) and wrap around the ball of your foot, pulling it toward your shin until you feel the stretch.
48. Bent over calf stretch
From standing up, fold over, bending your knees. Straighten one knee forward and pull your foot toward you.
49. Seated forward fold
This releases tension in the calves and hamstrings as well. From a seated position, extend both legs straight out in front of you. Then, inhaling, reach both arms up, lengthening the spine. Exhale and fold forward, hinging at the hips as your arms reach towards your toes. Hold for five breaths and release
50. Sleeping swan
Basically, an all-over stretch, this one releases tension in the neck, shoulders, back, hips and legs. From a seated position with a pillow in front of you, bend the left knee, bringing the sole of the left foot to your right inner thigh. Lift the right hip to extend the right leg back behind you. Your upper right thigh and the top of your right foot should be pressed against the floor. Gently hinge forward from the hips and lower down as far as you can, keeping your torso aligned, until your head hits the pillow. Extend your arms forward with a slight bend in your elbows to further deepen the stretch. Hold here for ten breaths. Roll up slowly and repeat on the other side.