The sandals and flip flops you wear this summer can really torture your feet and lead to foot pain and problems. And it’s no wonder: Every day, you put over a million pounds of force on your tender tootsies.

To give your feet some well-deserved TLC, take your socks off and try these exercises, recommended by Robert Chelin, president of the Federation of International Podiatrists.

1. Roll your foot over a tennis ball, paying special attention to the arch. Switch sides.

2. Try picking up a sock or napkin with your toes, then set it back down. Repeat a few times with each foot.

3. Get on your tippy toes, hold for a few seconds, and then lower. Repeat 10 to 15 times.

4. From a seated position, flex your toes toward your shins. Hold for a few seconds, then lower. Repeat 10 to 15 times.

For persistent foot pain, be sure to see a podiatrist.

For more exercises designed to ease pain in sore feet and legs, watch our series on 3-minute desk yoga.

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