10 Easy Movements and Stretches for Tired, Achy Feet

Many women love how they feel when they wear high heels, but they don’t love how their feet feel at the end of the day. Uncomfortable footwear can cause achy feet and heeled shoes may spark chronic foot pain and even damage the muscles.

That’s why 5-Minute Crafts decided to make this list of exercises you can do right now to ease your pain and show your feet a little love.

Note: These exercises can help you reduce pain caused by flat feet too.

❗ This content is provided for informational purposes only and is not intended as a substitute for medical advice. Seek guidance from your doctor regarding your health and medical conditions.

1. Achilles stretches

Place yourself in a standing position in front of a wall and do the following:

1. Put your hands on a wall and be sure that your palms are flat.
2. Move one foot back while keeping the knee straight. Then bend the knee of the opposite leg.
3. Be sure that the heels are both resting flat on the floor.
4. Slowly push your hips forward until you start feeling the stretch in the Achilles tendon and calf muscles.

You should hold this position for 30 seconds on each side and repeat the exercise 3 times.

2. Tennis ball rolls

For this one, you’ll need to find yourself a tennis or golf ball and do the following:

1. Sit on a chair and place a tennis ball under your foot.
2. Make sure you’re sitting with your back straight.
3. Roll the ball under your foot.
4. Do the exercises for 2-3 minutes and then switch to the other foot.

This exercise can help relieve the pain in your feet.

3. Arch lifts

This is another standing exercise, and it can help you reduce heel pain due to plantar fasciitis. Be sure to do the following:

1. Place your feet exactly under your hips.
2. Keep your toes in contact with the floor the whole exercise and roll out your weight to the outer parts of your feet while lifting your arches up the farthest you can.
3. Position your feet back down on the floor.
4. Repeat the exercise 10-15 times in 2-3 sets.

4. Calf raises

It would be best to use an aerobic stepper for this exercise, but if you don’t have one at home, you can do it without as long as you do the following:

1. Stand in front of a wall (and use it for balance if needed) and lift your heels to the full extent.
2. Hold this position for 5 seconds, then lower the calves down.

Do 15-20 repetitions in 2-3 sets. This exercise will help your flat feet while also strengthening them.

5. Towel curls

Prepare a towel beforehand and place it on the floor. Then do the following steps:

1. Sit on a chair and put your feet on the towel.
2. Make sure your heels are secured in one position on the towel while your toes are curling and scrunching the towel.
3. Squeeze the toes into your foot, hold it that way for a few seconds, then release the toes.
4. Don’t forget that the ball (the bottom part of the foot that is underneath the toes) of your foot needs to be pressed into the towel, and repeat the exercise 10-15 times in 2-3 sets.

This exercise helps improve toe flexibility and toe strength and can reduce foot pain.

6. Toe raises

This exercise is simple and you just need to do the following steps:

1. Stand on the floor and press the big toe into the ground.
2. Now lift your other 4 toes and hold the position for 5 seconds.
3. Then lower down the 4 toes, press them into the floor, and lift the big toe again for 5 seconds.
4. Repeat the exercise 5-10 times.

7. Big toe stretch

This exercise is designed to help you reduce pain caused by tight shoes. Follow these steps:

1. Sit on the chair with a straight back and place your feet flat on the ground.
2. Lift your left foot and place it on your right thigh.
3. Grab the big toe and slowly stretch it up and down to the side.
4. The toe should be in each position for 5 seconds and repeat the exercise 10 times on each foot.

8. Toe extension

This is another exercise you can do while sitting on a chair. It is similar to the previous one, but you need to do the following:

1. Sit up straight and make sure your feet are standing flat on the floor.
2. Move your left foot on your right thigh.
3. Grab your toes and pull them toward the ankle. You should feel a stretching sensation along the bottom part of the foot and heel cord.
4. The foot should stay in that position for 10 seconds, then you can repeat the exercise 10 times on each foot.

9. Toe abduction

This exercise can improve the mobility of your toes and help lessen the onset of bunions:

1. Your feet should be placed flat on the floor.
2. Spread all of your toes outward.

Note that these exercises can be a bit hard at the beginning and your toes might not move much, so be persistent.

10. Foot circles with the toes flexed

Foot circles can improve the strength of your feet. You’ll just need to do the following:

1. Curl your toes.
2. Move your foot in a circular direction.

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