With the right exercises, you can find relief and strengthen your foot to prevent future discomfort.
Regardless of the type of project that one undertakes, the foot is one of the most crucial parts of the body that receives little attention only to be required in a day of inconvenience or pain or other foot-related complications. When our feet are sore, it becomes difficult to even move around, play football, dance, or even sit without the feet paining. There are cases when the cause of pain in the feet can be acute trauma, yet it can be chronic conditions like overpronation or other abnormality of foot biomechanics.
There are also some practices you can engage in other than having to take a visit to the doctor and take medication or ordering for an operation to be done on your foot you can then try foot exercises. Such exercises are performed to achieve muscular hypertrophy, increased flexibility and for correction of such abnormalities as may be causing discomforts.
In this article, we will explore several foot exercises which can help in alleviating pain, as well as explain how each type of exercise should be done effectively.
8 Best Exercises for Foot Pain
Targeted foot exercises improve flexibility, strengthen supporting muscles, and enhance blood flow, all of which aid in pain relief and prevention. Now, let’s dive into the best exercises for foot pain relief.
1. Toe Curls
Toe curls is perhaps one of the simplest yet highly beneficial exercise that can be done for the feet. As if that was not enough, this exercise assists in developing strength of those slight muscles in your toes and feet thus enhancing foot stability. To perform this exercise, follow these simple steps:
- Make sure the body remains still, stand or sit on the floor or ground with the feet on the floor.
- Wring your toes as you would if you were attempting to grab at an object on the ground.
- Held for at least 5 seconds at this position, then release.
- This should be done 10-15 times, 1-3 times daily.
2. Toe Spreads
While a person is either sitting or standing, flex the foot so that your toes touch the floor and then spread them as far as possible. Wait for some time and after that, get a release. This exercises they are helpful in enhancing balance and foot flexibility thus making it the right exercise to enhance foot health. To perform the toe spread exercise, follow these steps:
- Avoid crossing your legs while sitting or standing, with your feet touching the ground.
- Try to ensure that all your toes are flat on the ground but with your heel touching the ground stretch out your toes to their furthest limit.
- Retention of the contract for 5 seconds before relaxation.
- Perform this exercise 10-15 of 1-3 times per day.
3. Towel Scrunch
This exercise is particularly recommended for lowering the general stiffness of the foot muscles and increasing flexibility. Towel scrunches also address the very muscles that contribute to the arch support and eliminate pain resulting from flat feet or fallen arches. To perform the towel scrunch exercise, follow these steps:
- Stand or sit with your feet touching the floor and put a small towel beneath your feet.
- With the toes of your feet, pull the towel towards you.
- Untie the towel and do the same as the first process.
- Do each exercise 10-15 times and repeat the set 1-3 times a day.
4. Heel Raises
Heel raises are a favorite of many runners and athletes because they can improve the function of the calf muscles that are involved in supporting the arch of the foot. Calf stretching is beneficial when dealing with Achilles tendonitis or plantar fasciitis since it is easy to strengthen the calf muscles. To perform this exercise, follow these steps:
- Start with your feet at shoulder-width apart and if you require, you can grab something for support.
- Gently take your heels off the ground and lift your whole upper body off the floor till you are standing on your toes.
- Place your heels onto the ground, then sustain this for 5-10 seconds and drop them back to the floor.
- This should be done 10-15 times, 1-3 sets daily.
5. Seated Foot Stretch
Foot flexibility is integral maintenance for the foot, and the seated foot stretch is particularly useful for releasing tension in the plantar of your foot. Plantar fasciitis or heel pain is a condition that can benefit from this exercise. To perform the seated foot stretch, follow these steps:
- Sit comfortably, stretch your legs forward and stride into a comfortable posture.
- Performe toe stretches where you try to touch your toes with your legs completely straight and using your hands to touch the toes in return.
- Stretching for the designated time, which is fifteen to thirty seconds, and then letting go.
- Do this exercise 2-3 times a day.
6. Calf Raises
Calf raises are a very important type of exercise to develop the calf muscles to help them strengthen in order to support the foot and minimize on foot strain related to injuries or foot disorders. To perform the calf raises exercise, follow these steps:
- The first position involves standing with your feet fixed abreast of each other with a positive object to hold on to whenever needed.
- Ankle bent and gently bend your knees to go up on the balls of your feet, hold here 2-3 seconds and then lower your heels to the floor.
- Practice this exercise 10-15, once daily, thrice a week.
7. Marble Pickups
Getting marble pickups is a good idea, which helps to strengthen the foot and improve muscle dexterity. The next exercise is useful in the strengthening of muscles on the feet thus increasing their strength to withstand pressure hence no more aches. To perform the marble pickup exercise, follow these steps:
- Put a number of small items such as marbles on a level surface in front of you.
- Stand with or without a chair, keep your feet touching the ground floor, use your toes to pick up the marbles and drop them on another table or bowl.
- Perform this exercise 10-15 repetitions at least one or three sets a day.
8. Foot Rolling
The reflexology points can be easily massaged by rolling your foot, and it is also beneficial to people who experience foot pain. To perform the foot rolling exercise, follow these steps:
- Put a small hard ball (such as a tennis ball) on a flat surface and sit or stand upright with no bending of your knees.
- Drag the ball of your foot clockwise and in the opposite direction over the bottom of the opposite foot, which has to be tender or stiff.
- Do this exercise for 2-3 minutes for the foot and perform it 1-3 times in a day.
Conclusion
There are many foot exercises that can be undertaken with a view to eradicating pain as well as improving overall foot health. When performed as exercises, incorporating these into your routine solves the problem and helps build foot muscles, increase flexibility, and decrease pain from foot issues. With these foot exercises being your routine, you would need to do all these in a similar manner because this will help you achieve the best results. If ever you feel persistent foot pain or discomfort while doing the mentioned exercises, the next step could be to seek the help of a health care professional regarding your problem.
