- by Dr Ruchika Bhargava (Pt)
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- Apr 09 2018
Exercises for Foot Pain
Foot pain is common nowadays because of fast life, standing, moving all day. Each of our feet has 33 joints, 26 bones, and more than 100 muscles, tendons, and ligaments. There are some home exercises and relaxation measures that can help chase away pain and invigorate tired feet. Standing all day is the cause of pain as feet carry the entire weight of your body when you are standing, so more hours on your feet, the more likely you will experience foot pain. Plantar fasciitis, which causes pain in the heel and bottom of the foot, and Achilles tendinopathy, which causes pain and stiffness in the tendon that attaches the bone in the heel to calf muscles, are the two common foot problems nowadays.
Try these exercises and relaxation measures for foot pain
Point your Toes: Lift one foot and roll it down until the toes are pointed toward the ground, then flex your foot. Repeat it with other foot. It will stretch out all the small muscles that are on the bottom of your feet and help to relieve pain and improve blood circulation.
Raise your Heels: Stand up and lift your heels so that you are standing on the balls of your feet. Hold for 10 seconds and it for 10 times. It is good for relieving toe cramps.
Foot Roll: Place the foot roller underneath the heel of one foot. Roll to the ball of the foot, then back to the heel. Repeat it 10 times, then do it with other foot.
Calf Stretch: Prop the ball of the foot against a wall with heel grounded. Gently lean in toward the wall, and hold for 15 seconds. Repeat two-three times a day and switch to the other foot.
Calf Raises: Stand in front of a wall with your feet a few inches apart, gently resting your hands on the wall for balance. Lift your heels as high as you can and hold at the top for few seconds. Then very slowly lower your heels back down to the floor. Repeat it 15 times.
Sitting plantar fascia stretch: Sit down and cross one foot over your other knee. Grab the base of your toes and pull them back towards your body until you feel a comfortable stretch. Hold for 15-20 seconds. Repeat 3 times.
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