It’s no wonder your heels are hurtin’ — the 8,000 to 10,000 steps we take each day add up to a force equal to several tons, according to Laura Norman, a New York City- and Delray Beach, Fla.-based reflexologist and author of Feet First: A Guide to Foot Reflexology. “Stretching and strengthening the foot muscles will provide relief and better support,” says Norman.

Try these moves the next time your stompers are feeling stressed.

Tootsie Roll

Arches aching? For a special treat, dig up an old tennis ball, then sit down on a kitchen chair and put the ball under your bare foot. “Roll the ball back and forth under the arch of your foot 12 times for an instant mini massage,” suggests Leigh Wagner, fitness instructor at The Spa at Mohonk Mountain House in New Paltz, N.Y. You can do this, hidden from sight, under the kitchen table or at your desk at work. Adds Wagner: “It feels so good, people usually just keep doing it!”

That’s a Stretch!

Another treat for tired arches: “While standing, press the toes of one of your feet against the base of a wall so the ball of your foot remains on the floor,” Wagner says. “Then, bend your knee toward the wall in line with the foot. You’ll feel a stretch right in the arch.” Hold the stretch for 5 to 15 seconds, then do the same on your other foot. Repeat three times on each foot.

Point Well Taken

Point, then flex your toes for three minutes a day. This helps soothe any pain and also gives your foot muscles a wonderful workout, says Norman.

She also suggests writing the alphabet in the air with each foot as many times a day as you like: “This exercise conditions all the muscles in your feet, and you can easily do it while you’re watching TV or even under your desk while you’re working,” she says.

A Spa in Your Tub

Rejuvenate tired tootsies with this easy, at-home deluxe foot massage, courtesy of Barbara Stirewalt, spa director of The Spa at Mohonk Mountain House. Gather all your supplies in the bathroom and put up the “Do Not Disturb” sign!

1/4 cup Epsom salts

3 Tbsp. massage oil, any type (or safflower or almond oil)

peppermint oil or orange oil (optional)

1. Mix together Epsom salts, oil and dried lavender in a small bowl. Gently rub the mixture onto your feet in a circular motion.

2. Run warm water into the tub and soak your feet for 10 minutes.

3. Add a drop of peppermint or orange oil to water, if desired.

4. Pat feet dry with a soft towel, then apply your favorite moisturizer.