Stretching your feet before a walk or run is essential as it helps to prepare your muscles, reduce the risk of injury, and enhance your performance. It also increases flexibility and range of motion in your feet and ankles; which can help prevent foot-related problems like plantar fasciitis and Achilles tendonitis.

Toe Raises: Standing, raise your toes off the ground, keeping your heels planted on the floor. Hold for 10 to 15 seconds, then release. Repeat 10 to 15 times. This stretch will help strengthen your foot muscles and improve your balance.

Ankle Circles: Sit with your legs extended in front of you. Rotate your right ankle in a clockwise direction for 10 to 15 seconds, then switch to counterclockwise direction for another 10 to 15 seconds. Repeat for your left foot. This stretch will help loosen up your ankle joints and improve your range of motion.

Sole Stretch: Sit with your legs extended in front of you. Place a tennis ball under the arch of your foot. Roll the ball back and forth along the length of your foot, applying gentle pressure. Repeat on the other foot. This stretch will help loosen up the plantar fascia, a band of tissue that runs along the bottom of your foot, and reduce the risk of injury.

 -Dr. Cynthia Horner, Horner Chiropractic