Exercises and Stretches For Foot Pain
Sometimes when your feet hurt from standing for a long time or walking too much, the pain improves with a few stretches. Foot stretches relieve tension in your feet, ankles, and lower legs. You can perform these stretches daily as part of your exercise routine or complete them after a workout when your feet are exceptionally sore.
To stretch your feet, keep your heels in position while holding the ball of your feet with your hands. You can do this while standing or sitting, but it is perhaps more comfortable if you’re sitting. Push the ball of your feet toward your body and feel the stretch for a few seconds. You can also try the following exercises and stretches:
- Ankle rolls: You can do a simple exercise while standing. Hold your weight with the lateral aspect of your foot and feel the stretch in this position for a few seconds. Then, repeat the movement on the opposite side.
- Calf stretches: You can do calf stretches with a towel or against the wall. If you prefer the towel version, it is simply rolling the towel on the plantar aspect of your feet and holding it on each end with your hands. Bring the towel toward your body and feel the stretch for a few seconds before you repeat the same on the other side.
- Tension relief with a tennis ball: Place a tennis ball under your foot. First, roll your foot over the tennis ball a few times, starting from the ball of your feet and taking it all over through the heels. Repeat with the other foot.
- Toe stretches: You can also stretch your feet by keeping your foot in place while you put pressure on the tip of your toes. You can do this for one toa at a time or stretch many toes simultaneously.
- Calf raises: Stand up straight with your legs shoulder-width apart. Slowly raise your legs to 90 degrees and lower them back down. Repeat ten times, and do this two times a day.
- Toe raises: Sit on the floor with your legs in front of you. Lift your toes as far as possible, keeping your heels on the ground. Hold the position for 10 seconds, and then relax. Repeat this exercise twice per day.