When you look at your feet, what is the widest part of your foot? It should be the ends of your toes, but for many of you it will be the ball of your foot. If this is the case, it means your shoes have squished your toes out of their optimal position.


The purpose of this exercise is to stretch the plantar fascia along the bottom of your foot, along with helping to restore the natural position of your toes. This exercise will also passively mobilize all of the joints of your foot and ankle.


READ MORE: The Top 5 Ways Fascia Matters to Athletes


Try this exercise if you have foot pain or if you often wear high heels. If you are a runner and you run in minimal footwear, this exercise will provide a necessary release for the muscles of your foot and ankle.



  1. Take off your shoes and sit in a chair with one leg crossed over the opposite knee.
  2. Interlace your fingers between your toes.
  3. Sit up tall and place an arch in your lower back. Try not to slouch during this exercise.
  4. Using your hand, circle the foot outward 10-20 times (counter-clockwise). Try to get as much movement in your toes, foot, and ankle as possible.
  5. Next, using your hand, circle the foot inward 10-20 times (clockwise).
  6. Next, flex and point your foot/toes 10-20 times, using the hand to create the movement.
  7. Through these movements, be sure to keep your foot totally relaxed and just use your hand to create the motions.
  8. Switch legs and repeat.