Happy Feet - Daily Care & Stretch Tips

alison Iles
May 13
3 min read

A few easy tips to keep your feet feeling their best

Our feet work hard for us every day – whether we're walking, running, standing at work, or just going about daily life.

Yet, they’re often overlooked until they start to ache.

As a Reflexologist and Massage therapist, I often see how much of a difference foot care can make – not just for tired feet, but for posture, mobility and stress levels too.

The following suggestions are easy to incorporate into your day and help your feet feel more supported, flexible, and comfortable.

Especially if you're on your feet a lot!

“Feet are the foundation of movement and balance.”

A little daily stretch & care can make a real difference.

I hope you find these tips helpful.

Why Foot Care Matters

Your feet are your foundation – each one contains 26 bones, 33 joints and over 100 muscles, tendons, and ligaments, plus more than 7000 nerve endings!
Poor foot health can affect knees, hips, and your back.
Regular care can help prevent aches, improve circulation, and keep you moving with ease.

If you’re active, walk regularly, or stand a lot for work – paying attention to your feet can go a long way toward avoiding discomfort and injury.

Try These Gentle Foot Stretches & Exercises

These suggestions are easy to incorporate into your day and help your feet feel more supported, flexible, and comfortable.

They can be done seated or standing, depending on comfort.

Foot Rolling

Roll a small ball (like a tennis ball or massage ball) under the sole of each foot for 1–2 minutes.

Apply gentle pressure — it should feel soothing, not painful.

Great for self massage, Helps to ease tension and boost circulation.

Gentle Toe Stretches

Sit comfortably and gently pull your toes back toward your ankle.

Hold for 10–15 seconds, then relax.

Repeat 2–3 times on each foot.

Ankle Circles

Lift one foot off the floor and slowly circle your ankle 5 times each way.

Helps improve flexibility, joint mobility and reduce stiffness.

If you get bored of going round in circles - why not try writing your name or the alphabet with your foot?

Simple Arch Massage

Using your thumbs, gently press and knead the arch of your foot in small circles.

Spend a little extra time on any tight or tender areas.

Towel Scrunches

Place a small towel (or tea towel) under your foot.

Try to scrunch it up using your toes.

Do this 5–10 times each foot , to help with strengthening your foot muscles.

DOWNLOAD YOUR COPY

Simple Daily Tips for Foot Health

Wash and dry thoroughly, especially between the toes.
A foot soak in warm water (not hot) with Epsom salts is great for relaxation time!
Moisturise daily to keep skin soft – avoid between the toes if prone to fungal issues.
Check your feet regularly for any changes, blisters, or areas of pressure.
Choose Comfortable Footwear - Supportive, well-fitting shoes can make a huge difference to how your feet (and your whole body) feel throughout the day.
Look for shoes with good arch support and cushioning, especially if you walk or stand a lot.
Rest and elevate your feet at the end of a long day to support circulation.
Trim toenails straight across to help prevent ingrown nails.
Don’t ignore foot pain - it’s a signal, not a nuisance!