After a long Bozeman winter of heavy boots, slippery sidewalks, and more time indoors, it’s no surprise that many people notice stiffness, soreness, or weakness in their feet come springtime. Whether you’re gearing up for hiking season, planning outdoor runs, or simply eager to enjoy warmer weather activities, it’s important to give your feet the attention they deserve. Stretching is a simple and effective way to improve flexibility, strengthen muscles, and reduce your risk of injury as you get moving again.
Here are some podiatrist Dr. Wright-recommended stretches to wake up your feet and get you ready for an active spring.
1. Toe Stretch and Strengthener
Months of enclosed footwear can leave your toes stiff and cramped. To counteract this, try a simple toe stretch:
- Sit comfortably and place one foot on your opposite thigh.
- Using your hands, gently pull your toes back toward your shin until you feel a light stretch in the bottom of your foot.
- Hold for 15-30 seconds and repeat two to three times per foot.
This stretch can also help with plantar fasciitis prevention by loosening the connective tissue along the arch.
2. Calf Stretch
Tight calf muscles can contribute to foot problems like heel pain and Achilles tendinitis. Loosen up your calves with this classic stretch:
- Stand facing a wall and place your hands against it at shoulder height.
- Step one foot back, keeping it straight with the heel on the ground.
- Bend your front knee and lean forward gently until you feel a stretch in the calf of your back leg.
- Hold for 20-30 seconds, then switch sides.
Make sure your back foot is pointed straight forward to get the most benefit.
3. Plantar Fascia Roll
Rolling out the sole of your foot can boost circulation and ease stiffness. Here’s how to do it:
- Sit in a chair and place a tennis ball, lacrosse ball, or frozen water bottle under one foot.
- Roll it back and forth from your heel to the ball of your foot for 1-2 minutes.
- Apply as much pressure as feels comfortable, adjusting if you hit a tender spot.
This exercise is excellent for people who have been dealing with winter-related foot fatigue.
4. Ankle Circles
Ankle mobility often decreases when we’re less active, leading to instability and a greater risk of sprains. To improve your range of motion:
- Sit or lie down with your leg extended.
- Slowly draw circles with your foot, moving from your ankle.
- Make 10-15 circles in one direction, then switch to the other direction.
- Repeat on the other foot.
Keep the movements smooth and controlled to maximize the benefits.
5. Towel Curls
Strengthening the small muscles in your feet can improve balance and reduce fatigue during long walks or hikes. Try this easy exercise:
- Place a towel on the floor and sit in a chair with your foot flat on the towel.
- Use your toes to scrunch the towel toward you.
- Repeat 10-15 times per foot.
For an extra challenge, place a small weight (like a can) at the end of the towel.
Get Moving Safely This Spring
Taking a few minutes a day to stretch and strengthen your feet can make a big difference as you return to springtime activities. If you experience persistent foot pain or notice issues like swelling, numbness, or instability, it’s a good idea to schedule a consultation with Montana Foot and Ankle. We can help you assess your foot health and recommend a personalized plan to keep you active and comfortable all season long. Your feet have worked hard for you all winter — it’s time to return the favor!