As you pound the pavement, there is a lot of force placed on the body – including your feet. While the benefits of stretching are often debated in the literature, as a coach, I am still a fan of incorporating it into your plan.
Anecdotally, stretching may relieve tension and discomfort. You may feel better when you do it after your run, or you might show up for your next training session feeling better.
However, note that stretching is only one component of a well-rounded fitness plan. Runners should be strength training too, as improving stability and strength can help improve running economy (and may prevent injuries in certain circumstances too). Even for the feet, there are specific strength training exercises you can do.
For today’s purposes, though, let’s look specifically at foot stretches for runners. These can feel great right after a run, or can be done at night after a long day on your feet.
Disclaimer: This post was written and reviewed by Chrissy Carroll, MPH, USAT Level I Triathlon Coach, RRCA Running Coach. This post is for informational purposes only and does not constitute medical advice or individual training advice. Consult a doctor for any running injury.
1. Toe Stretch
This stretch targets the toe flexors and plantar fascia. It may promote flexibility in these areas that can sometimes become tight due to their involvement in the push-off of your stride.
Instructions:
- Sit comfortably and cross one foot over the opposite knee.
- Gently pull your toes back toward your ankle until you feel a stretch along the bottom of your foot. Hold for 20-30 seconds, then release.
- When done with the first foot, repeat on the opposite foot.
2. Ball Rolls
This stretch releases tension in the plantar fascia and improves overall foot flexibility. You can use a tennis ball or lacrosse ball. A frozen water bottle also works, but limits the movement to back and forth – it doesn’t allow for any side to side movement.
Instructions:
- Sit on a chair and place the ball under the arch of one foot.
- Apply gentle pressure and roll the ball forward and back, side to side, covering the entire sole. Continue for 30-60 seconds.
- Repeat on the other foot.
3. Toe Splay Stretch
This exercise is a combination of strengthening and stretching. It targets the tiny muscles in your feet, which can help improve stability.
Instructions:
- Sit comfortably with your feet flat on the ground.
- Attempt to spread your toes on both feet apart as wide as possible (without using your hands).
- Hold the position for 5 seconds, then relax. Repeat a few times.
4. Ankle Circles
Ankle mobility and stability can be important for runners tackling trails or hills, as the angle of the ankle can change when covering varying terrain or uphill/downhill segments. Ankle circles enhance ankle mobility. (It’s also important to do exercises that strengthen the muscles that support the ankle too.)
Instructions:
- Sit or stand with one foot lifted slightly off the ground.
- Rotate your ankle clockwise in a full circle 10 times, then repeat counterclockwise.
- Repeat on the other foot.
(No picture for this one because I it’s hard to capture in an image, but hopefully pretty self explanatory!)
5. Calf Stretch
Remember the little song you learned in elementary school – “the foot bones connected to the leg bone, the leg bones connect to the…”? It’s helpful to remember that when we think about discomfort in any one area of the body. Sometimes, discomfort in the feet can be related to tight muscles in the calves.
Instructions:
- Stand facing a wall with one foot forward and the other back.
- Keep the back leg straight with the heel on the ground while you bend the front knee slightly and lean forward. Continue until you feel a stretch in the calf of the back leg. You can hold the wall for support if needed.
- Hold for 20-30 seconds, then switch legs.
- Repeat again on each leg, but this time, bend the back knee slightly too. This targets a different muscle in the calf.
6. Eccentric Heel Drop (Off a Stair)
This exercise focuses on stretching and strengthening the area near the Achilles tendon, which runs along the back of your leg to your heel. It’s a common eccentric exercise in PT for runners. Performing them can help promote better foot mechanics and injury prevention.
Instructions:
- Stand on the edge of a stair or sturdy step with the balls of your feet on the step and heels hanging off. Press yourself onto your toes.
- Shift your weight to one foot, lifting the other, and slowly lower your heel down as low as it can comfortably go.
- At that point, shift the weight back to two feet and use them both to push back to the starting position.
- Repeat 10 times on each foot.
I hope you find these foot stretches helpful! If you’d like, you can pin this post to save for later. 🙂
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