Do you have a very high arch and instep? If so, read this www.nlm.nih.gov/medlineplu.../001261.htm

High arches and under-pronation are just as bad as flat feet and over-pronation. Orthotics are the best treatment.

I see, that leg warmers cover the heel... I dance on my toes... so I dont know if there would be an issue there...

hmm...
I have some YUMMY YUMMY yarn I just spun up that needs a new "life"

leg warmers... =)

Back in 'the day' of leg warmers, my favourite pair had stirrups, were shaped to extend over the top of the foot and did not have to wrap under the foot/heel.

In ashtanga yoga we do this stretch as a modified janu sirsasana C. You can get a great stretch by sitting straight up with weight on your heels, or a less intense stretch by coming forward and resting your hands on the floor to help take the weight. You can play with the stretch by moving your knees closer or further from your feet - try it, it really changes the intensity!

Another modification is to lift the knees off the floor (while in the above position) and open the knees into a squat, balancing on the balls of your feet (I keep my hands on the floor for balance, but if you have good balance you can put your hands on your hips.) The goal is eventually to press the soles of the feet together. It gives a slightly different stretch.

I have plantar fasciitis so I love these stretches! I find the second variation easier but I work on them both. My yoga studio also sells these nubby balls for rolling your feet on - pricier than tennis balls but ohhhhhhh! So nice!

The plantar fascia and the various arches of the foot are to a great deal supported by various tendons coming from muscles that originate around the knee joint.

There is a great book called The Anatomy of Movement
www.eastlandpress.com/books/a...ment.php

It was basically written for dancers and is one of the better functional anatomy books around. Great illustrations and explanations, a very useful resource.