Nearly 250,000 walkers are hindered by foot pain each year. But exercising your feet regularly can help ease discomfort—and even prevent it. Try these simple foot stretches 3 times a day to help you walk without pain.

1. Toe Stretch

Sit in a chair, right leg crossed over your left thigh. Interlace your left fingers with your right toes (like you’re holding hands with your foot). Squeeze your fingers and toes together and hold for 10 seconds, and then stretch wide for 10 seconds. Do this 3 times with each foot.

2. Arch Massage

Stand with a tennis ball directly under the second toe of your right foot. Slowly roll the ball around the sole of your foot for 1 to 3 minutes, then repeat with left foot.

3. Heel Reliever

Sit with your right leg extended, and your left foot against your right inner thigh. Bend forward and hook your right thumb around your pinky toe and left thumb around your big toe, fingers wrapped around the sole. Pull back with your hands to flex your foot and gently press your thumbs away from each other to separate your toes. Hold and massage the bottom of your foot with your fingers for 30 seconds. Do this twice with each foot.