Do your feet ache after a long day and you can’t convince anyone to massage them for you? That’s just not right!

There are plenty of quick and easy, stretches and exercises, that can relieve foot aches and pains.In fact you wouldn’t even have to leave the couch to do them, they can even be done while watching your favorite TV show.

Try a Foot soak: Treat yourself to a foot bath at the end of the day. The warmth will relax the all the muscles in your feet. Soak your feet in warm water for 10-15 minutes. For an extra benefit add a hand full of Epsom salts.

Roll it out: One of the most common causes of achy feet is tight plantar Fascia, which is the band of connective tissue( Ligament) that connects your heel bone to your toes. If you strain the plantar fascia it becomes weak swollen and irritated. Rolling a tennis ball under the foot can help massage the tight fascia.

Put them on ice: You can accomplish the same rolling benefits by icing your feet by using a frozen water bottle, or freezing a Dixie cup filled with water, which can be used to roll over the foot. The cold can relieve some of the inflammation.

Give yourself a massage: Massage can work out any tightness, and is extremley beneficial because it encourages blood flow to the area. Using a lotion, massage your feet using a circular motion, moving from your toes to your heel and ankle, and then back again.You can use the knuckles of your thumbs for some deeper pressure.

Ankle circles: Doing ankle circles 10 times clockwise then anti clockwise, then point and flex your feet 10 times.Repeat these 3 times

Towel stretch: Loop a towel around the ball of your foot. Holding onto each end with both hands, gently pull your toes toward your body, stretching your calf muscles and the bottom of the foot. Hold for 20 seconds and then switch feet.You can repeat these twice. Make sure the stretch feels good, it should be never be painful