Your feet are a lot more important than you think. In fact, muscle weakness in your feet can cause hip, back and knee pain.
If you lead a sedentary lifestyle, your feet are most likely under-stretched. This can lead to muscle weakness and even shortened muscles. Stretching your feet properly every morning (and again before long walks or exercise) can greatly reduce any pain you may be feeling elsewhere in your body.
It may feel a little awkward or painful at first, but regular foot stretches will make a big difference in your overall mobility and balance.
1. Heel Raises
Heel raises will help realign the tendons in your calves and readjust your ankle joints. It can also help strengthen your toes and give you better balance.
Grab a chair and place it in front of you.
Stand tall and lift your left leg off the ground.
Make sure to bend your right leg a little at the knee.
Slowly raise and lower right heel, making sure that your foot is properly aligned with your leg.
Do about 10-20 reps and switch legs.
You should perform about 2-3 sets for best result.