Don’t let foot pain get in the way of exercising, taking walks or other things that you do daily. The following six exercises and stretches are designed to help relieve any existing foot pain you may have. They are easy to do, requiring simple tools like foam rollers, wood rollers, and towels that make it possible to do them anywhere.
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#1 – Calf Stretch
For this exercise, you can utilize the wall for balance if needed. Begin in an upright standing position with your hands against the wall. Take a big step back with one foot, keeping your toes pointing straight ahead and your heels flat on the floor. Bend your front knee and straighten your back leg. Maintain proper alignment with your head, shoulders, and hips. Hold this position for 30 seconds. Return to the starting position and repeat the movement on the opposite leg.
Calf Stretch
Start with one set of 1 repetition on each side, holding for 30 seconds. The intensity of this exercise is light.
#2 – Foam Roll Calf
Sit upright on the floor with your legs bent and your hands at your sides for support. Place the foam roller under your calf area. Roll the foam roller from above your ankles to just below your knees and back. Repeat the movement.
Foam Roll Calf
Start with one set of 5 to 10 repetitions. The intensity of this exercise is light.
#3 – Towel Stretch
Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and legs. Step one leg forward and loop a towel under your foot, holding the ends of the towel in each hand. Use the towel to pull your toes back, keeping your leg straight and maintaining alignment in your upper body. Hold this position for 30 seconds. Relax and repeat the movement on the opposite side.
Towel Stretch
Start with one set of 1 repetition on each side, holding for 30 seconds. The intensity of this exercise is light.
#4 – Big Toe Stretch
Sit upright on the floor with your legs straight. Cross one ankle over your opposite knee. Looking for a stretch in the arch of the foot, pull your big toe up with your hands. Hold this position for 30 seconds. Relax and repeat the movement on the opposite side.
Big Toe Stretch
Start with one set of 1 repetition on each side, holding for 30 seconds. The intensity of this exercise is light.
#5 – Knee to Wall Stretch
Begin in an upright standing position with your hand against the wall. Move your feet back to increase the angle of your body, then position one foot a few inches away from the wall. Bring your front knee to the wall, holding this position for 30 seconds. Return to the starting position and repeat the movement on the opposite side.
Knee to Wall Stretch
Start with one set of 1 repetition on each side, holding for 30 seconds. The intensity of this exercise is light.
#6 – Roll Out Foot
For this exercise, it is best to be barefoot. Begin in an upright standing position with the roller under one foot. Press your body weight into the wood roller slowly, then run the roller underneath your toes all the way to your heel and back. Repeat the movement.
Roll Out Foot
Start with one set of 1 repetition on each side for 30 seconds. The intensity of this exercise is light.
Give these six exercises and stretches a try and see how easy it is to soothe your foot pain.
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