how to stretch your feet

You might not think of your feet as a part of the body in need of stretching, but in fact, a stretch can really help your feet stay fit.

The muscles in your feet have a close relationship with those in your legs: Pain in the leg muscles makes it hard for foot muscles to (comfortably) do their job, and vice versa. Also, many stretching exercises benefit both the feet and the lower legs. Rochelle Rice Cutro, a New York City exercise instructor and creator of a fitness lifestyle program called "In Fitness and In Health," suggests these stretches for this stressed-out area of the body.

Note: These exercises are best practiced at home, but see the previous page for easy stretches you can do while sitting behind a desk. Lunge: From a standing position, with your feet together and toes pointing forward,

"lunge" forward with your right foot. Keep your knees bent and your chest up as you lunge. Be sure your right heel strikes the floor before the rest of the foot. And be sure that you keep your right knee aligned above your right ankle; do not bend your right knee so far that it extends forward beyond the ankle. Return to the normal standing position. Repeat 11 more times; then lunge 12 times with the left foot. To increase the intensity of this stretch, do lunges onto a step or small platform.

Tendon Stretch: Stand with both feet on a step or a phone book, with your heels extending beyond the edge of the step. You may want to hold onto something to keep your balance as you shift your weight toward your heels and gently stretch the muscles and tendons in the back your lower leg.

Towel Lift: Sit on the floor with your legs extended in front of you. Bend your left knee and put your left foot flat on the floor. Place a towel around your right ankle. Grasping the ends of the towel, use it to pull your right leg up. Keep your right leg straight and keep your buttocks on the floor as you do so. Hold the stretch for several seconds; then lower your leg to the floor. Repeat with the left leg.

"V" Stretch: Sit on the floor and place your legs out in front of you in a "V" shape. Turn your torso to the right and place your hands on the floor -- one hand on either side of your right thigh. Roll your left hip and your left toes inward, so that the inside of your left foot is resting on the floor and the toes of your left foot are pointing toward your right leg. You should feel a stretch in the inner side of your left thigh. Release the stretch, and then repeat the exercise in the opposite direction, with your hands next to your left thigh and your torso turned to the left.

Knee Hug: Sit on the floor with your legs out in front of you. Cross your right leg over your left, with your right knee bent. Hug your right leg to your chest. After putting your right leg back on the floor, cross your left leg over and repeat the hug.

Quad Stretch: Stand behind a chair with your left hand on the back of the chair to help you maintain your balance. Bend your right knee, raise your right foot up behind you, and grasp the right foot with your right hand. Gently pull upward on the foot until it reaches the buttocks. Hold it there for several seconds. You should feel a stretch in the large muscle at the front of your thigh. (Do not arch your back as you do this exercise.) Place your right foot back on the floor, and repeat the stretch with the left foot.

Crouch: Stand in front of a stable chair and hold your arms straight out in front of you (parallel to the floor). Gradually begin to sit down -- but stop before your buttocks touch the chair. Your weight should be on your heels; your arms should help you maintain your balance. Stand up again slowly and repeat. Rest, then do another two sets.

Towel Scrunch: Sit on a chair and place your bare feet on the floor. Pretend you have a towel under your toes; draw the towel in toward your heels by scrunching your toes. Then reverse the exercise by using your toes to push the imaginary towel out and away from the heel. Do this ten times with each foot.

Towel Scoop: Sit on a chair and place your bare feet on the floor. Use the outer part of your foot to scoop the imaginary towel in toward your arches. Then use the inner part of your foot to smooth the towel back out. Do this ten times with each foot.


Warning!As you do these exercises, remember to stretch only to the point of mild tension, not to the point of pain. Also, do not bounce when performing the exercises. Use a slow, steady movement.

All this stretching may have you feeling like a workout, and it's important to take care of your feet while exercising, too.

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how to re energize your feet

During the course of a day, your feet, like the rest of your body, gradually lose steam. But with the exercises below, you can learn how to re-energize your feet even when you're seated at a desk, at home in front of the television, in class, or on an airplane, train, or bus. In any of these situations, you can do at least one, if not all, of the following pick-me-ups designed especially for feet that do not get to move around much throughout the day. Each of these exercises should be done while you are seated.

Foot Relaxer: Start by relaxing and loosening the muscles and joints of your feet by shaking them (the same way you'd shake out cramped muscles in your fingers and hands). Then wiggle your toes, first on one foot, then the other.

Foot Press: With your feet on the floor, take your shoes off and place one foot on top of the other. Press the top one down toward the floor while pulling up with the bottom foot -- but don't let your feet separate. This can be a little tricky!

Toe Tap: With your feet on the floor, tap your toes, or pretend that you're pressing down on a pedal, first with one foot, then with the other foot. Toe Writing: With your feet on the floor and your shoes off, use your toes to "write" the letters of the alphabet, from A to Z, on the floor.

The Grip: With your feet on the floor and your shoes off, try picking up a pencil or pen with your toes. Or try picking up a marble (if you happen to have one lying around).

Page Rippler: With your feet on the floor and your shoes off, place a phone book under your feet, with its binding facing your body. Curl your toes over the far edge and try to ripple the pages.Once you have revitalized your feet with these seated exercises, you might want to massage your feet a bit. It's a great way to cap off your mini foot workout. See the foot massage page in this article for tips, or try the suggestions below.

Roller Massage: If you're sitting at home with your shoes off, place a rolling pin under one foot. Roll back and forth on the pin with that foot; then do the same with the other foot. This is a way of giving yourself a foot massage without pulling your feet into your lap or getting down on the floor. If you like this, you might even take a rolling pin to the office; then, several times throughout the day, take your shoes off and "roll" the tension out of your feet. This "roller massage" will also work with a tall, narrow bottle. Some people use smaller "rollers" including golf balls and even marbles.

Flex and Point: Try this at home or at the office if there's a way you can prop your legs up so that they're facing straight out in front of you and are parallel to the floor. (In the office, you might prop them on a high stool or another chair; if you're sitting on the couch at home, use the coffee table.) Point your toes forward, like a ballerina pointing her extended foot, and hold that position for 15 seconds. Then relax your toes and reposition your feet so that your toes are pointing toward the ceiling. Repeat this routine -- flex and point ahead of you, then relax and point to the ceiling -- ten times.

Curl and Turn: With your legs propped up in front of you and parallel to the floor, curl your toes, and then (keeping your heels on the surface where they're propped) turn your feet inward. Hold this position for five seconds. Then allow your toes and feet to return to their former, relaxed position.


Purse Lift: [For women] With your back pressed straight against the back of the chair, drape the strap of your purse over one foot. Keeping your knee bent, raise your foot until the purse hangs suspended in the air. Hold that position as long as you can, then lower your foot. Switch the purse to the other foot and repeat the exercise.

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how to care for your feet !!! ever needed

­­You may not think about your feet that often -- way down there at the ends of your legs -- but they're an essential part of almost everything you do. Whether walking, running, exercising, or just standing, having feet that are comfortable and well-cared for (rather than aching or in pain) makes the experience must more pleasant. Therefore, knowing how to care for your feet is key.And, this isn't just about feeling good. When your feet don't get the attention they need, chronic problems can develop, which may trouble you for years to come. In many cases, there are some simple stretches and exercises that can help keep your feet in top form. This article will introduce you to these ideas, as well as provide you with valuable guidelines that will make you an expert shoe-shopper -- able to select supportive, comfortable shoes (in the correct size) every time.
However, there are some situations when caring for your feet on your own is not advised. When serious injury occurs or an emergency arises, you should visit a podiatrist -- or even the emergency room. People who have ongoing circulation problems or diabetes should also consult a doctor where any foot problems are concerned. Here's why: Circulation problems are often associated with older feet, but the fact is that anyone can have such problems. When there's not enough blood flowing to your feet, you may experience tingling, numbness, cramping, and discoloration of the skin and toenails. Everyday circumstances can restrict blood flow: when feet get cold outdoors or in cold water; when shoes, stockings, or undergarments are too tight; even when you've sat too long with your legs crossed. Smoking reduces circulation to all parts of the body, as does drinking too much coffee or caffeinated soda (both nicotine and caffeine constrict blood vessels). And if you are under severe stress, your nerves can constrict your small blood vessels, lessening their ability to carry blood. Some nervous brides and grooms really do have "cold feet"!
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­ Other people have ongoing medical conditions, such as diabetes, that cause sluggish circulation. In addition, for most of us, a cut or blister is an annoying but relatively minor foot problem. For a diabetic, these "little" wounds can have serious consequences. Diabetics' feet are at two general disadvantages that can lead to specific, serious foot problems. In addition to reduced circulation, a loss of feeling in the foot, called neuropathy, can prevent diabetics from feeling the small aches and pains that normally signal to us that we've been cut or bruised. As a result, minor problems can go unnoticed and untreated, and infection may develop.
One of the best ways to avoid trouble with your feet is to exercise preventive care

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