Simple workouts to stretch and strengthen your feet

Limber up - To limber up your foot before attempting other exercises, try this:
1. Sit in a chair with your feet flat on the floor.
2. Lift your left leg so your foot is off the floor and use your big toe to make circles in the air, moving in a clockwise direction, for 15 to 20 rotations.
3. Reverse direction and make another 15 to 20 circles, this time in a counterclockwise direction.
4. Repeat with your right foot.
  
Bottom of foot - To stretch the muscles on the bottom of your feet:
1. Stand with feet together.
2. Step back with your left leg so your heel is raised and your toes press against the ground. You should feel the muscles on the bottom of your feet pull gently.
3. Hold for 20 to 30 seconds.
4. Repeat with your right foot.
  
Heel exercises - To stretch the back of your heel:
1. Loop an exercise band around the leg of a heavy piece of furniture, such as a table or desk.
2. Sitting directly in front of it, slip your foot into the loop so the exercise band curls around your forefoot, just below your toes.
3. Pull back with your forefoot, flexing at the ankle. Hold for several seconds, then relax. You should feel a stretch along the back of your heel.
4. Repeat 10 to 15 times.
5. Repeat with your other foot.