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Put a tennis ball under your foot and roll it back and forth when sitting or standing (be secure). This will help stretch the four layers of muscles and stimulate the sensors on the feet providing critical information to your brain for balance purposes.
To stretch out the calf muscles, put the ball under your forefoot and keep your heel on the floor. Curl and lift your toes over the ball several times. This is a good warm-up prior to a walk or exercise class.
Use the ball with bare feet or with sticky bottom socks to avoid slipping or falling.
If you wear orthotics, keep your shoes on to ensure proper alignment of the feet that can affect the rest of the joints up to and including the spine.
Lay the foundation for good health with good foot care.
Simple workouts to stretch and strengthen your feet from Harvard Health