Stiff feet? Try these 5 simple flexibility exercises
What's the story
Why are my feet so stiff?
Increasing the flexibility of your intertarsal joints is key if you want to improve your foot mobility and decrease the chance of injuries.
These joints, found between the tarsal bones in your foot, are super important for stuff like walking, running, and jumping.
We've put together five awesome exercises to help loosen up those intertarsal joints and get your feet f
Exercise 1
Toe point and flex
To start improving your ankle flexibility, begin with a simple toe point and flex exercise.
Sit with your legs extended in front of you.
Slowly point your toes away from you as far as you can, then flex them back towards you.
Repeat this motion 20 times for three sets.
This exercise warms up the joints and muscles around the feet, leading to improved mobility.
Exercise 2
Towel scrunches
This exercise is great for improving intertarsal joint flexibility and strengthening your foot muscles.
Lay a towel out flat on the floor and sit in a chair facing it.
Scrunch the towel towards you using only your toes, then push it back out.
Do three sets of 15 reps with each foot.
This exercise not only improves flexibility but also promotes muscle control.
Exercise 3
Ball rolls
Using a small ball, like a tennis ball, can provide targeted relief and improve flexibility in your tarsometatarsal joints.
Sit down, put the ball under one foot, and gently roll it with enough pressure to feel a moderate massage.
Roll it forward, backward, and side to side for two minutes on each foot.
This exercise massages the muscles and joints of the feet, increasing circulation and flexibility.
Exercise 4
Heel raises
Heel raises not only strengthen your calf muscles but also improve intertarsal joint mobility.
Stand next to a wall or chair for support.
Lift your heels off the ground, stand on your toes, hold for five seconds. Lower slowly.
Perform three sets of 10 reps daily for increased strength and flexibility.
Exercise 5
Ankle circles
Ankle circles benefit not only the ankle joint but also the intertarsal joints within the foot.
Sit and cross one leg over the other, resting one ankle on the opposite knee.
Rotate the elevated foot clockwise in a circular motion ten times, then reverse direction for another ten.
Switch feet and repeat. This exercise, when performed daily, can significantly reduce stiffness and improve range of motion in these essential joints.