Foot Stretches Different kind of foot stretches help you to combat the various problems you face concerning your foot muscles and bones. The most important of them are discussed below: Gastrocnemius Stretch  Stand facing a wall. Use your hands to support you. The leg that you are stretching should be kept behind. The back knee should be kept straight and the heel on the ground. Ensure that your foot is facing straight ahead and not turned out. As you start, you will feel the stretch in your calf muscle. Hold the stretch for 30-40 seconds and repeat 3-4 times on each side. Soleus Stretch Stand facing a wall and remember to use your hands to support you. Keep one foot slightly behind the other. Then, bend both your knees, keeping the heels on the ground. Put a little more pressure on your back leg. At the same time watch out that your foot is facing straight ahead and not turned out. Now you can feel the stretch deep in the calf muscle. Hold the stretch for 25-30 seconds and repeat 3-4 times on each side. Quadriceps Stretch Stand straight and try to grasp foot to buttock. Be careful that your knees are together. You should feel the stretch in your thigh muscle. Now, tilt your pelvis down by contracting your abdominal muscles to prevent your back from arching. Hold the stretch for 25-30 seconds and repeat 3 times on each side. Hamstring Stretch Keep your body straight as you stand and now place one foot out. Maintain an erect back posture and slowly bend forward from your hips, keeping your hips square. Keep the knee that you are stretching firm and straight and as you do so you can feel the stretch in the back of the thigh. In order to stretch the middle portion of the muscle, you have to face your knee-cap up. In order to stretch the medial hamstrings, you have to turn your leg out. If you want to stretch the lateral hamstrings, you might have to turn your leg in.  Hold the stretch for 20 seconds and repeat 2 times on each side. Buttocks Stretch 1 Lie straight on your back. Now, slowly bend your knees and then place one foot on the opposite knee. Tightly hold the thigh and bring it towards your chest. You can feel the stretch in the buttocks of the opposite side. Hold the stretch for 25 seconds and repeat 2-3 times on each side. Buttocks Stretch 2 Here, you have to lie straight on your back and then cross one knee over the other. Cup the knees firmly and pull them towards your chest. You can feel the stretch in the buttocks of the upper leg. Hold the stretch for 25 seconds and repeat 2-3 times on each side. Plantar Fascia Stretch Bend your toes up against a wall so the ball of your foot is on the ground. Bend your knee towards the wall keeping it in line with your foot. The stretch should be felt in the arch of your foot. Hold the stretch for 30 seconds and repeat 2-3 times on each side. Lower Back Stretch Lie straight on your back and slowly bend both knees. Pull your knees gently towards your chest. Allow your pelvis come off the ground and try to feel the stretch in your low back muscles. Hold the stretch for 25 seconds and repeat 2-3 times. Iliotibial Band Stretch 1 Stand straight and slowly place the leg that you are stretching behind the other leg (your toes should point slightly towards the other toes). Now, square your hips. Gently slide the arm along the side of the leg until you feel the stretch in the lateral hip. Breathe in and breathe out. Hold the stretch for 25 seconds and repeat 2-3 times on each side. Iliotibial Band Stretch 2 Stand erect. Gently try to hold your opposite ankle firmly in order to feel a stretch in the lateral leg. Hold the stretch for 25 seconds and repeat 3-4 times on each side. Anterior Shin Stretch Curl your toes carefully and rest the top of your foot on the ground slowly and firmly so that you can feel a stretch in the front of your shins. This stretch is much more effective with the shoes off. Hold the stretch for 35-40 seconds and repeat 3-4 times on each side. If you are not sure of ding the calf stretches on your own you can always buy a foot stretch product that will help you to do the stretch exercises at your own convenience. The exercises described hold good for people with minor or no serious problems concerning their leg, or foot muscles and bones. In case of any illness or acute problems in bones always consult your doctor or a trained physiotherapist prior to starting any exercises.