10 Soothing Stretches to Ease Foot Pain

Experiencing great pain in the feet can be really disturbing, but if it is not treated in time, it can cause discomfort and pain in the knees, hips, ankles, and even the neck. Hence, this pain should be stopped particularly if you feel them tight or painful.

According to the findings of researchers walking is the best activity for your feet. In this way the feet get stretched immediately even after the first step thus completing a full range of motion. Once the heel makes contact with the ground it causes the foot to elevate with its toes.

Along with this regular exercise the introduction of flexibility and resistance exercises will successfully strengthen the foot and offer plenty of benefits for the overall health of the body. Following this routine on regular basis it will strengthen the muscles, tendons, and ligaments in the foot and thus offer optimal support for the entire foot.

Stretching exercises will be of great assistance in solving your feet issues, and they will be for sure recommended by an experienced podiatrist as well. In addition to this, stretching the feet is a great way to prevent any possible injuries.

This set of stretching exercises may include the following ones:

  • One of the most effective stretching would be elevating one leg while sitting in a chair, and then rotating the ankle a few times. After that, change the directions of rotating.

  • You can introduce stepping back on one foot while standing, and then slowly lifting the heel to stretch it, and thus strengthening the sole of the feet.

In this article we shall present you a set of stretching exercises that will relieve any feet issues. Its implementation will enhance the circulation to the feet supplying them with freshly oxygenated blood that will remove the toxins and excess water. This practice will better the flexibility of the ankles and toes thus releasing the tightness in the fascia of the foot. In order to obtain optimal results, practice the following stretching exercises every day:

  1. Standing Toe Stretch

While standing on a mat, lift the right foot; flex the toes back, and after that put down the ball of your foot. Press gently, and keep this position for 20 seconds. Do the same stretching with the other foot as well.

  1. Kneeling Ankle Stretch

In order to stretch the ankles you should perform the kneeling stretch. It involves kneeling on the hands with your knees in a tabletop position, and then you should bring your legs together and position the hips back on the heels. Next, lift your chest and put your hands behind you on the ground. Finally, lean back into your palms in order to experience the stretch, and stay in this position for 20 seconds.

  1. Toe Squat

Perform this squat by standing forward with folding your feet together. Then, tent the fingertips in front of you on the ground, lift the heels, bend the knees, and start lowering the hips to your heels. Keep it like this for 20 seconds.

  1. Point and Flex

For this stretch, sit on your mat with your legs straight out in front of you. Then point the feet and toes down, and start flexing both feet and toes back towards the shins. Perform 10 repetitions of this exercise.

  1. Foot Prayer

Again sit on the floor with your legs straight out in front of you with your feet flexed. Start rotating your feet inward by bringing the soles to touch each other. Keep it like this 3 seconds, and after that release, and turn the soles forward. Do 10 repetitions.

  1. Toe Spread

Begin with your legs straight out in front of you, then flex the feet, spread the toes as open as possible so that they are separated and once you have reached the maximum keep it up to 3 seconds. After that, relax them. Perform 5 repetitions.

  1. Toe Scrunch and Spread

Take the sitting position on the floor with the legs straight out in front of you, then scrunch up your toes, and keep it for 3 seconds. After that, stretch them as wide as you can, and stay like that for additional 3 seconds. Do 5 repetitions.

  1. Inner Ankle Stretch

Sit on the ground with your legs straight out in front of you and with your feet flexed. Start rotating both feet outward. Keep this position for a few seconds, and then release, and start turning the soles of the feet forward again. Perform 10 repetitions

  1. Toe Curls

You are still in a sitting position on the ground with your legs straight out in front of you and with your feet flexed. Now, scrunch up the toes, and keep them like that for 3 seconds, after that release. Do 5 repetitions.

  1. Standing Toe Curl

For this one, you need to take a standing position. Next, pick up the right foot, curl the toes, and put the tops of the toes onto the floor. Press gently and keep it like that to a count of 20.

Sources:

paleoplan.com

lancasterpodiatry.com