The 10 Best Foot Stretches For Runners

When we think about stretching, our minds usually jump straight to the quads, glutes, hamstrings, and calves, the major muscle groups that get us through every run.

And while it’s true that stretching those areas is essential for reducing injury risk and easing post-run soreness, there’s one area most runners forget: the feet.

With every step on the road or trail, our feet absorb impact, stabilize our stride, and propel us forward, all while supporting several times our body weight. Over time, that repetitive stress can lead to tightness, fatigue, or even injuries like plantar fasciitis, Achilles tendon issues, or arch pain.

Just like we stretch our larger muscles to stay flexible and resilient, our feet deserve the same care. Regular foot stretches for runners can improve mobility, enhance stability, boost running efficiency, and help prevent common overuse injuries.

To keep your feet in top form, it’s worth taking a few minutes to give them the attention they deserve. And no, we’re not talking pedicures (though those never hurt!), we’re talking about simple, effective stretches that can make a real difference in how your feet feel and perform.

Why Strong, Flexible Feet Make You a Better Runner

Our feet are the first point of contact with every step we take when we run, bearing the brunt of impact mile after mile, day after day. Foot stretches that improve strength and mobility are vital to running efficiently and avoiding overuse injuries.¹CHAN, C. W., & RUDINS, A. (1994). Foot Biomechanics During Walking and Running. Mayo Clinic Proceedings, 69(5), 448–461. https://doi.org/10.1016/s0025-6196(12)61642-5

Let’s take a closer look at the specific benefits of including foot stretches in your routine.

As all of the muscles and connective tissue are interlinked, you might even feel some of the foot stretches in your calf muscles and hip flexors to some extent.

Ready to take care of those twenty-nine different muscles working each foot? Let’s get into our foot stretches for runners.³Card, R. K., & Bordoni, B. (2020). Anatomy, Bony Pelvis and Lower Limb, Foot Muscles. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK539705/

Warming Up Your Feet: The Key to a Stronger Start

Like most runners, you may notice some stiffness at the beginning of your runs. That sluggish, heavy-legged feeling before your body fully wakes up. This is where a proper warm-up with dynamic stretches becomes crucial for both comfort and performance.

Skipping a warm-up doesn’t just make your first few miles feel tougher; it can also limit your range of motion, reduce efficiency, and increase your risk of certain injuries.

Dynamic stretching —stretching in motion —activates your muscles, boosts circulation, and prepares your joints and connective tissues for the impact of running.

To get your feet ready to go, try incorporating any of the following dynamic foot stretches into your routine. These exercises help loosen up the small muscles in your feet and ankles, improving stability and power from the ground up.

For best results, perform these stretches barefoot or in toe socks to allow a full range of motion and engagement through your toes. Wearing running shoes can restrict movement and limit the effectiveness of these drills.

#1: Active Toe Heel Sit

This is a great static stretch for your feet. You separate your toes and put as much of your weight as you like on your heels. As you do this stretch consistently, you will most likely be able to add more and more of your weight each time until you are fully seated on your heels for a deep stretch. 

1. Start in a kneeling position with your toes spread apart on the floor, propping you up.
2. Sit back as far as you can go until you feel a stretch. To deepen the stretch, if possible, sit back on your heels.
3. To deepen the stretch even more, take your hands off the floor and place them on your thighs.
4. Hold the position for 30-45 seconds.

#2: Resistance Band Point and Flex Foot Stretch

This stretch can be done dynamically, as seen here, or statically, as you can hold each position for a more extended period if done after a run. For this one of our foot stretches for runners, you will need a resistance band or a towel. 

1. Sit on the floor with your legs extended out in front of you. 
2. Place a resistance band around the balls of both feet. 
3. Point your toes using the band as resistance and hold this position for a few seconds.
4. Flex your feet, pulling them back toward your body, holding for a few seconds.
5. Repeat for 12 complete reps.
6. This stretch may also be done statically after a run, holding each position for 30-45 seconds.

#3: Towel Toe Pull 

You will need a small towel and somewhere to sit for this exercise. 

1. Place the towel out in front of you under your feet. 
2. In a seated position, place one foot on the towel in front of you. 
3. Scrunching your toes, pull the towel toward you. 
4. Continue grabbing, drawing, and releasing the towel until you have collected it completely. 
5. Repeat a few times on each foot. 

Note: To increase the difficulty of this exercise, you can place something on the far end of the towel, weighing it down a bit. 

#4: Toe Splay 

1. Being in a seated position with your feet flat on the floor.
2. Lift the front part of your feet and spread your toes apart as far as possible. 
3. Hold this position for a few seconds. 
4. Release the tension in your toes.
5. Repeat 8-10 times.

Note: After you build strength in your toes, you can increase the difficulty by placing a rubber band around your toes and repeating the exercise. 

#5: Ball Roll 

For this exercise, you will need a small exercise ball or a tennis or golf ball. 

1. Being in a seated (or standing) position.
2. Place the small ball under one of your feet and roll it from toe to heel, focusing on any tender spots. 
3. Repeat this motion for 30-45 seconds, then repeat on the other foot.

Note: Some find this exercise relieves discomfort even more when performed with a frozen water bottle, as ice can help reduce inflammation and relieve foot pain. 

#6: Big Toe Stretch 

1. Begin in a seated position with your right ankle on your left knee. 
2. Take your right big toe in your hand and gently stretch it back toward your knee.
3. Hold for a few seconds.
4. Bring it back to the starting position.
5. Repeat 8-10 times on each foot. 

Now that we have our big toes warmed up, we will take our big toe mobility to another level with one of our more difficult foot stretches for runners, the big toe lift! 

#7: Big Toe Lifts

This one took me a long time to get the hang of. If you are like me, you may not have much control over your toes, and singling one out is quite a challenge. Give it a try, but don’t feel discouraged if you don’t get it on the first go. 

1. Begin in a seated position with your feet flat on the floor.
2. Lift only your big toes off the floor, leaving your other toes glued to the floor. I know, it’s tough!
3. Hold the position for a few seconds. 
4. Bring your big toes back to the floor. 
5. Repeated 8-10 times. 

Note: You can also do this exercise the other way around, pushing your big toe into the ground, and lifting your other four toes up. 

#8: Seated Calf Raises 

1. Begin in a seated position, back straight, and feet flat on the floor in front of you. 
2. Lift your heels, pushing up on your toes.
3. Bring your heels back down to the ground. 
4. Repeat for 10-12 repetitions.

Note: To increase the difficulty of this exercise, you can perform it from a standing position and even add dumbbells, one in each hand. 

#9: Bear Crawl Pose to Downward Dog 

1. Begin in a bear crawl position, toes active, and wrists, elbows, and shoulders in a straight line. Your knees should be just above the ground. 
2. Push your hips back, extend your knees and elbows into a downward dog, pressing your ankles into the ground.
3. Hold for a few seconds. 
4. Return to the bear crawl position.
5. Repeat 8-10 times. 

#10: Good Ole Seated Foot Stretch 

1. Begin in a seated position with your right ankle on your left knee. 
2. Take your right toes in your hand and gently stretch them back toward your knee, extending them. 
3. Hold for a few seconds.
4. Bring them back to the starting position and now push them away from you, pointing them. 
5. Repeat 8-10 times on each foot. 

If you are looking for even more strengthening foot exercises, you can check out this next guide:

8 Essential Foot Strengthening Exercises Every Runner Should Do

We have many more stretching guides for all running-related muscles:

Calf Stretches For Runners

Quad Stretches For Runners

Hamstring Stretches For Runners

IT Band Stretches For Runners

Glute Stretches For Runners

Shin Stretches For Runners

Ankle Stretches For Runners

References

• 1
  CHAN, C. W., & RUDINS, A. (1994). Foot Biomechanics During Walking and Running. Mayo Clinic Proceedings, 69(5), 448–461. https://doi.org/10.1016/s0025-6196(12)61642-5
• 2
  Kamonseki, D. H., Gonçalves, G. A., Yi, L. C., & Júnior, I. L. (2016). Effect of stretching with and without muscle strengthening exercises for the foot and hip in patients with plantar fasciitis: A randomized controlled single-blind clinical trial. Manual Therapy, 23, 76–82. https://doi.org/10.1016/j.math.2015.10.006
• 3
  Card, R. K., & Bordoni, B. (2020). Anatomy, Bony Pelvis and Lower Limb, Foot Muscles. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK539705/