Sandal running on hard surfaces puts strain on my feet. These stretches are valuable for all runners and anyone that spends time on their feet.
1. Sitting cross-legged, interlace the fingers of the left hand between the right toes. Wedge the the knuckles close to the base of the toes. Wrap the fingers around the top of the foot. Press the palm of the hand into the ball of the foot. Grabbing the foot, rotate it around the ankle joint. 5 long breaths clockwise, 5 long breaths counter-clockwise.
2. Still grabbing the right foot with the left hand, clasp the left hand over the left hand. Squeeze the toes, the top of the foot and ball of the foot. 3 long breaths. Release the fingers.
3. Grab the right big toe with the left hand. Pull it straight out and push it down towards the ball of the foot. Release. Grab the second toe with the left hand. Pull it straight out and push it down towards the ball of the foot. Continue with all the toes individually.
4. Press the palm of the left hand into the top of the right toes. Draw the toes back towards the heel. 3 long breaths.
Wiggle the right and left toes and feel if there is a difference between the two. Repeat with left foot.
5. Toe stands. Rolling onto the knees, curl the toes under, trying to place every toe firmly on the ground and sit on the heels. Squeeze the knees and heels together. The more upright the body, the more intense the stretch. 5 long breaths. At first, this stretch can hurt like hell. It gets easier the more you do it.