1. Heel Stretches

  1. Stand with your hands resting on a wall, chair, or railing at shoulder or eye level.
  2. Keep one leg forward and the other leg extended behind you.
  3. Press both heels firmly into the floor.
  4. Keeping your spine straight, bend your front leg and push yourself into the wall or support, feeling a stretch in your back leg and Achilles tendon.
  5. Hold this position for 30 seconds.
  6. Do each side 4 times.

2. Tennis/golf ball rolls

  1. Sit on a chair with a tennis or golf under your right foot.
  2. Maintain a straight spine as you roll the ball under your foot, focusing on the arch.
  3. Do this for 2–3 minutes.
  4. Then do the opposite foot.

3. Arch lifts

  1. Stand with your feet directly underneath your hips.
  2. Making sure to keep our toes in contact with the floor the entire time, roll your weight to the outer edges of your feet as you lift your arches up as far as you can.
  3. Then release your feet back down. You’ll work the muscles that help to lift and supinate your arches.
  4. Do 2–3 sets of 10–15 repetitions.

4. Calf raises

  1. While standing, lift your heels as high as you can.
  2. You can use a chair or wall to help support your balance.
  3. Hold the upper position for 5 seconds, and then lower back down to the floor.
  4. Do 2–3 sets of 15–20 repetitions.
  5. Then hold the upper position and pulse up and down for 30 seconds.

5. Stair arch raises

  1. Stand on steps with your left foot one step higher than your right foot.
  2. Use your left foot for balance as you lower your right foot down so your heel hangs lower than the step.
  3. Slowly lift your right heel as high as you can, focusing on strengthening your arch.
  4. Rotate your arch inward as your knee and calf rotate slightly to the side, causing your arch to become higher.
  5. Slowly lower back down to the starting position.
  6. Do 2–3 sets of 10–15 repetitions on both sides.

6. Towel curls

  1. Sit in a chair with a towel under your feet.
  2. Root your heels into the floor as you curl your toes to scrunch up the towel.
  3. Press your toes into your foot.
  4. Hold for a few seconds and release.
  5. Make sure to keep the ball of your foot pressed into the floor or towel. Maintain an awareness of the arch of your foot being strengthened.
  6. Do 2–3 sets of 10–15 repetitions.

7. Toe raises

  1. While standing, press your right big toe into the floor and lift up your other four toes.
  2. Then press your four toes into the floor and lift up your big toe.
  3. Do each way 5–10 times, holding each lift for 5 seconds.
  4. Then do the exercise on your left foot.

Credit: Healthline Media a Red Ventures Company.