How to Stretch the Arch of Your Foot

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If you’re on your feet all day or if you’re wearing shoes without good support, you may feel pain in your arch muscles on the bottoms of your feet. Luckily, there are many easy stretches you can try at home that don't require any special equipment. Even if you don’t feel any pain, exercising your arches daily can help keep them strong and free from injury. All you need are a few minutes each day to practice!

Method 1
Method 1 of 2:

Relieving Arch Pain

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  1. Sit down in a comfortable chair and bring one of your feet to your lap. Grab your toes with your nondominant hand and gently pull them toward the top of your foot until you feel tension in your arch. Starting near your heel, lightly rub the bottom of your foot with your dominant hand. Work up toward your toes and apply more pressure as you feel more comfortable. Keep massaging your foot for about 10 seconds before switching feet. [1]
    • Try to massage your arches around 2–4 times daily to help relax your muscles.
    • Avoid lifting your toes so high that the stretch feels painful. You should only feel slight tension in your arch while you’re stretching.
  2. Face a wall, and plant your heel on the ground as close to it as you’re able. Rest your toes against the wall so your foot is at a 45-degree angle. Keep your other foot firmly planted on the ground as you lean your body forward. When you feel tension in your calf and arch, hold your position for about 30 seconds before relaxing. Switch feet to stretch your other arch. [2]
    • Repeat these stretches 2–3 times daily.
    • This stretch works well if you have frequent pain due to plantar fasciitis.
    • It’s okay to lift the heel on your back foot slightly to help you lean closer to the wall.

    Variation: Twist your ankle to the right while performing your stretch. Turn your upper body toward the left as you lean against the wall to help relieve pain on the sides of your arches. After holding the stretch for 30 seconds, turn your ankle to the left and rotate your body to the right.

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  3. Crouch on the floor so you’re supporting your weight with the balls of your feet. Keep the backs of your heels pointing up throughout your stretch. Lean forward to place your hands and knees on the floor in front of you without lifting your feet off the ground. Keep your buttocks just above your heels so you feel tension in your arches. Hold the stretch for about 15–30 seconds to help alleviate any foot pain you have. [3]
    • Stretch your arches like this 2–4 times each day.
    • If it hurts your knees to kneel on a hard floor, try doing your stretches on a yoga mat or carpeting.
  4. Position yourself so the balls of your feet are on the bottom step and your heels hang over the edge. Hold onto a banister or brace yourself against a wall as you drop your heels below the edge of the step. When you feel slight tension in your arch, hold your position for 15–30 seconds before raising your heels back up. Repeat the stretch 2–4 times for more relieve. [4]
    • You can practice this stretch as many times throughout the day as you want, or before and after physical activity.
    • Stretching on a step also helps increase the flexibility in your calves.
    • Do this on the bottom step of your set of stairs just in case you lose your balance.
  5. Sit down in a chair and lay a full water bottle on the ground so it’s perpendicular to your foot. Press your foot down on the water bottle and roll your foot back and forth on top of it. Apply light pressure at first and start increasing it as you feel more relief. Continue massaging your foot for 2–5 minutes before switching feet. [5]
    • You can also use a can or foam roller instead of a water bottle.
    • If you want additional pain relief, try filling the bottle ¾-full and freezing it before you use it for massaging your arches. If the bottle feels too cold, wear socks during the massage.
  6. Roll up a towel lengthwise and hold it by each end. Sit on the floor with your leg stretched straight out in front of you. Put the middle of the towel perpendicular around the ball of your foot and pull the ends toward your body until you feel your arch stretch. Hold the stretch for about 15–30 seconds before relaxing and switching feet. [6]
    • Repeat your stretch 2–3 times per foot for additional relief.
    • Avoid bending your knee while you’re stretching since it won’t be as effective at relieving pain.
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Method 2
Method 2 of 2:

Strengthening Your Arches

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  1. Sit down and keep your feet firmly planted on the ground. Press your big toe on the floor and slowly try to raise the other 4 toes on your foot. Keep your toes raised for about 8 seconds before lowering them back on the floor. Do 12–15 reps for each foot to help keep your arches strong. [7]
    • You can do this exercise barefoot or while wearing shoes, so you’re able to do it while sitting at a desk or when you’re working.
    • It may be easier to complete the stretch if you only do 1 foot (0.30 m) at a time so you’re able to focus on your form.
  2. Keep your foot pressed flat against the ground so your toes aren’t curled or extended. Try to move your big toe away from your other toes until you feel your arch muscles contracting. Keep your toes spread out for about 8 seconds at a time before relaxing again. Continue doing 25–30 reps per foot. [8]
    • If you have trouble spreading your toes, you can try holding them apart with your fingers.
    • It may be difficult to complete this stretch if you have bunions.
  3. Sit down and put your foot flat on the floor. Without bending or curling your toes, try pressing down with your heel and ball of your foot until you feel tension in your arch. Keep the stretch held for 8 seconds before relaxing your foot. Perform 5–15 reps per foot to help raise your arches off the ground. [9]
    • As you get more comfortable doing this stretch, try doing it while you’re standing up.
    • You can perform this stretch while you’re sitting down at a desk or working.

    Tip: Try practicing this stretch barefoot so it’s easier to feel where you’re putting pressure on the floor.

  4. Lay a towel flat on the ground and place your foot flat on top of it so it’s about 4 inches (10 cm) in from the edge. Curl your toes to pinch the towel and scrunch it toward your body. After pulling the towel toward you, push it away with your toes. Do about 10 reps before switching feet. [10]
    • Once you can easily pull the towel, try putting a book or can on the towel to add more resistance. [11]
  5. Spread 5–10 marbles out on the floor and set a cup down nearby. Curl your toes around a marble to try and pick it up from the ground and drop it into the cup. Try to pick up all of the marbles with one foot before dumping them back on the floor and switching feet. [12]
    • Use various-sized marbles to add more difficulty to your exercise.
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Expert Q&A

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  • Question
    Is there a bone in your arch?
    Neal Blitz, DPM, FACFAS
    Board Certified Podiatrist
    Dr. Neal Blitz is a Podiatrist and Foot & Ankle Surgeon who runs private practices in New York City and in Beverly Hills, California. Dr. Blitz is “The Bunion King®” and is the creator of the Bunionplasty® Procedure (plastic surgery for bunions) which has revolutionized bunion surgery. He has over 17 years of podiatric experience and specializes in minimally invasive foot and ankle surgery. Dr. Blitz received his DPM from the New York College of Podiatric Medicine, then completed a residency focused on Elective & Reconstructive Foot & Ankle Surgery at the Swedish Medical Center, and was awarded an AO Trauma fellowship in Dresden, Germany, focused on trauma and reconstructive techniques. He is board certified in Foot Surgery and Reconstructive Rearfoot & Ankle Surgery and is also a Diplomate of the American Board of Foot & Ankle Surgery and a fellow of the American College of Foot & Ankle Surgeons (FACFAS).
    Neal Blitz, DPM, FACFAS
    Board Certified Podiatrist
    Expert Answer
    You do have a bone that's close to your arch, called the navicular bone. There are a lot of bones in your foot though, so if you're dealing with an injury I wouldn't assume it's the navicular bone right away.
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  • Question
    Do I really need to see a doctor if I think I broke my foot?
    Neal Blitz, DPM, FACFAS
    Board Certified Podiatrist
    Dr. Neal Blitz is a Podiatrist and Foot & Ankle Surgeon who runs private practices in New York City and in Beverly Hills, California. Dr. Blitz is “The Bunion King®” and is the creator of the Bunionplasty® Procedure (plastic surgery for bunions) which has revolutionized bunion surgery. He has over 17 years of podiatric experience and specializes in minimally invasive foot and ankle surgery. Dr. Blitz received his DPM from the New York College of Podiatric Medicine, then completed a residency focused on Elective & Reconstructive Foot & Ankle Surgery at the Swedish Medical Center, and was awarded an AO Trauma fellowship in Dresden, Germany, focused on trauma and reconstructive techniques. He is board certified in Foot Surgery and Reconstructive Rearfoot & Ankle Surgery and is also a Diplomate of the American Board of Foot & Ankle Surgery and a fellow of the American College of Foot & Ankle Surgeons (FACFAS).
    Neal Blitz, DPM, FACFAS
    Board Certified Podiatrist
    Expert Answer
    Yes. It's not one of those things that's just going to get better on its own. The foot is also extremely complicated, and you need a doctor to take a look at it to get a sense for the extent of the injury.
    Thanks! We're glad this was helpful.
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    Not Helpful 2 Helpful 0
  • Question
    What's the easiest way to stretch your foot?
    Neal Blitz, DPM, FACFAS
    Board Certified Podiatrist
    Dr. Neal Blitz is a Podiatrist and Foot & Ankle Surgeon who runs private practices in New York City and in Beverly Hills, California. Dr. Blitz is “The Bunion King®” and is the creator of the Bunionplasty® Procedure (plastic surgery for bunions) which has revolutionized bunion surgery. He has over 17 years of podiatric experience and specializes in minimally invasive foot and ankle surgery. Dr. Blitz received his DPM from the New York College of Podiatric Medicine, then completed a residency focused on Elective & Reconstructive Foot & Ankle Surgery at the Swedish Medical Center, and was awarded an AO Trauma fellowship in Dresden, Germany, focused on trauma and reconstructive techniques. He is board certified in Foot Surgery and Reconstructive Rearfoot & Ankle Surgery and is also a Diplomate of the American Board of Foot & Ankle Surgery and a fellow of the American College of Foot & Ankle Surgeons (FACFAS).
    Neal Blitz, DPM, FACFAS
    Board Certified Podiatrist
    Expert Answer
    Stick your foot out in the air and point your toes out. Trace a circle in the air without moving your leg at all. That's a really easy way to stretch your foot and ankle out.
    Thanks! We're glad this was helpful.
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      Tips

      • Wear shoes with good arch support to help alleviate any pain you feel throughout the day. [13]
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      Warnings

      • If you have persistent pain in your arches, contact your primary care provider to see if there are any underlying conditions causing it. [14]
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      References

      1. ↑ https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/multimedia/foot-stretches-to-prevent-plantar-fasciitis/img-20008230
      2. ↑ https://youtu.be/FtbKGWfQVCk?t=64
      3. ↑ https://myhealth.alberta.ca/health/AfterCareInformation/pages/conditions.aspx?HwId=zp4497
      4. ↑ https://www.summitmedicalgroup.com/library/adult_health/sma_arch_pain_exercises/
      5. ↑ https://myhealth.alberta.ca/health/AfterCareInformation/pages/conditions.aspx?HwId=zp4497
      6. ↑ https://www.summitmedicalgroup.com/library/adult_health/sma_arch_pain_exercises/
      7. ↑ https://www.wuwm.com/post/feet-health-how-strengthen-stretch-your-feet#stream/0
      8. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4210417/
      9. ↑ https://www.wuwm.com/post/feet-health-how-strengthen-stretch-your-feet#stream/0
      1. ↑ https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/multimedia/foot-stretches-to-prevent-plantar-fasciitis/img-20008230
      2. ↑ https://www.uofmhealth.org/health-library/zm2223#zm2223-sec
      3. ↑ https://www.uofmhealth.org/health-library/zm2604#zm2604-sec
      4. ↑ https://www.uofmhealth.org/health-library/tr5853
      5. ↑ https://www.uofmhealth.org/health-library/tr5853

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