also focus of siting in kneeling position sitting on ones heels without the toes propped up to stretch the instep and top of foot. then to stretch the toes in many ways. concentrating on both the line of the big toe as well as that of the small toe.
one can also cirlce ones feet around from the ankle joint while doing the regular stretching the hips or hamstrings. ultimately, it's all connected-the back the leg and feet. so the best is to try to do the stretch as correctly as possible with a straight back to even things out for flexibility and comfort, as well as to observe and understand what's going on with the body.
it's good to assess how one walks or does a particular action. at least once in a while to be more conscious of how one is walking. of course if you go to a footdoctor, they have this machine and when you stand on it like a scale, it shows you exactly how you are distributing your body weight from the soles of the feet. i have never had the chance to get checked with such a machine at any point in time, but i have heard about them.
if you are experiencing too much cramping, it may be a lack of calcium.
a very good strengthening exercise is to stand on an edge or a stair on one foot, with only the front of the foot or the toes standing on the stair. then to push oneself upward with a sortof tiptoeing motion and then release back down until heel is level or lower than the stair, at that point it sortof stretches the achiles.
hands are used just to stabalize and not lose balance. foot can also pivot side to side to some degree however, i think the line of the big toe is strongest.
j
