Tootsie tamers

Moves to strengthen and soothe tired feet

CHELSEA-based pilates instructor Ilaria Cavagna founded the High Heel Rescue workout to help her private clients — including “Get Out” star Allison Williams — fight the consequences of wearing stilettos for long periods of time, which she says can include bunions and lower-back pain.

Now, she’s teaching a new“Feetness” class to keep New Yorkers in stride (Thursdays, $35 at Eventbrite.com), which will include easy moves to do at home.

“It’s all about creating a habit,” she says, and suggests starting with just five minutes a few times a week. “When you improve your feet, you improve your posture.” Here is a sampling of her go-to moves.

CA ALF STRETCH

To elongate calf muscles shortened by stilettos, place one foot a few feet in front of the other, bending the front leg slightly. Place the other leg as far back as it can go with the heel planted firmly down to stretch the back of the leg. Hold for at least 30 seconds and switch sides. For added stretch, lift the back toes.

THE TOWEL SCRUNCH

Sit down, and place a hand towel flat on the floor in front of your foot. Keeping your heel down, lift the rest of the foot and spread your toes wide. Use your toes to grab and scrunch the towel toward you repeatedly. Smooth out the towel and repeat at least twice more on each foot.

THE BALL ROLL

Sitting on the couch or a chair, place a tennis ball under one foot. Move the foot forward and back vigorously for about 30 seconds, then switch sides.

FOOT FLEX

Seated on the floor or a chair, cross one leg comfortably over the other at the ankle. Slide your fingers in between the toes. Rotate the ankle in a circle a few times, then flex the foot in both directions. Spend about a minute on each foot, or until you feel relief.