Foot Flexibility Progression
The following stretches should be done 5-6 days per week, ideally after your body is warmed up for the best gain in tissue mobility.
Note: The rate of flexibility gains will depend on your body type, age, the quality of time you spend stretching, and how much you move during the day.
Stretch 1:
Standing Toe Stretch: 10 x 10 seconds (each foot). Place one foot behind you. Come up and forward on your back toes, with bias towards the first toe.
Stretch 2:
Foot Stretching (3 Parts): 2 x 30 seconds (each position). Keeping your feet and knees together, sit on your knees with an emphasis on the balls and toes of your feet, and place your weight back onto your heels. You should feel your arches stretching. Next, settle your weight on the knuckles of your toes, which should stretch the top of your feet. If painful, shift some of your upper body weight off the heel. Finally, plantar flex your foot so as to rest your weight on the front of the ankle, thereby stretching your shin muscles. Purpose: improve foot and ankle flexibility while also removing tension.