It is very common to experience foot pain once in a while. The reason behind the pain can be fatigue, sprain, injury, and so on. While most pains fade away after some time, some persist and lead to further complications. Thankfully, you can do various foot exercises to get relief from pain.
Foot exercises for pain are easy to learn and practice. Along with pain relief, they offer other benefits too. So, it makes complete sense to add foot pain relief exercises to your daily workout routine if you are feeling foot pain.
In this article, we are going to discuss various foot exercises that will reduce your pain caused by different reasons. You should read till the end if you want to know how you can cure your foot pain with some foot stretching exercises.
The Best Foot Pain Relief Exercises
The foot stretching exercises you choose to add to your lower body workout should depend on the type of pain you are experiencing and the cause behind it. For example, you should do drop foot recovery exercises if you can't lift your foot and foot flexibility exercises if you can’t fully use your range of motion.
Down below, we have mentioned multiple foot exercises with different causes:
- Foot Exercises For Planters Fasciitis
The plantar fascia is a ligament present in your foot that gets inflamed by an intense workout, pressure from weight gain, repetitive motion, and so on. Various foot ankle exercises can release the pressure from this ligament and help it in healing. Here is a list of some of the best foot exercises for planters fasciitis:
- Calf stretch
- Rolling stretch
- Seated foot stretch
- Towel curls
- Marble pickups
- Drop Foot Recovery Exercises
Foot drop treatment exercises are those exercises that help you increase the flexibility of the foot. Usually, foot drop exercises are not enough in themselves as you need a whole drop foot rehabilitation program to treat it. Still, these exercises can be a good place to start. Here is a list of some of the best foot drop treatment exercises:
- Anterior tibialis exercises
- Foot drop exercises that help in strengthening muscles
- Balance exercises
- Foot Sprain Exercises
Ankle sprain or foot sprain can lead to several complications if not treated at the right time. For example, long-term joint pain and weakness can develop if you do not treat the sprain. Thankfully, there are many foot ankle exercises that can help you recover from the sprain. Here is a list of some of the best foot sprain exercises:
- Towel curls
- Towel stretch
- Calf stretch
- Ankle pump up
- Ankle pump down
- Foot Stability Exercises
If you are a professional athlete, you need the highest possible foot stability to improve your performance. Various foot stability exercises can help you do that by increasing the strength of your foot and ankle muscles. Here is a list of some of the best foot exercises that will improve your stability:
- Short Foot Exercise
- Big Toe Press
- Toe Splay
- Leg Swings
- Calf Raise to Big Toe Press
- Foot Arch Exercises
Injuries, obesity, and various other reasons can lead to a condition called flat feet. Not only can this condition affect your athletic performance, but it can also come in the way of functionality for daily-life movements like jogging and walking. Thankfully, there are various exercises that can treat the root cause of the problem and recover your foot health. Here is a list of some of the best foot arch exercises:
- Heel stretches
- Tennis/golf ball rolls
- Arch lifts
- Calf raises
- Stair arch raises
- Towel curls
- Toe raises
- High Arch Foot Exercises
A high arch is a condition that can further complicate and cause foot problems like foot pain, heel issues, etc. Thankfully, physical therapy and exercises can help with rehabilitation. There are a number of toe exercises that not only can relieve pain from the cavus foot but can also treat a few early-stage deformities. Here is a list of some of the best high arch foot exercises:
- Towel Stretch
- Bent-Knee Wall Stretch
- Toe Squeeze
- Toe Rolls
- Golf Ball Pick-Up
- Foot Arthritis Exercises
Osteoarthritis is a very common form of arthritis that causes pain in the feet and ankles. Along with pain, inflammation and swelling also occur that can affect your day-to-day life. There are various foot flexibility exercises that can improve the mobility of your ankles. Along with that, you can also try some foot strengthening exercises that will strengthen the muscles that are responsible for supporting ankles and feet. Here is a list of some of the best foot arthritis exercises:
- Toe press, point, and curl
- Big toe stretch
- Toe splay
- Marble pickup
- Ball roll
- Achilles stretch
- Ankle rotation
- Foot Exercises For Heel Pain
An inflammation in connective tissues present in the feet causes heel pain. Sometimes, this heel pain gets so bad that people can not even do their day-to-day tasks such as walking and climbing stairs. If you are also suffering from heel pain, you can do the following easy foot exercises for heel pain:
- Wall and book stretch
- Water bottle stretch
- Pebble exercise
- Wall squat
- Big wall stretch
- Staircase stretch
- Foot Strengthening Exercises
There are many reasons why you would want to add foot strengthening exercises to your home workout. The foremost reason is that these exercises strengthen your foot muscles and reduce the chances of future injuries. Another reason is that these foot exercises significantly improve the performance of runners. So, whether you are a professional athlete or an office-goer professional, you can try the following feet exercises to strengthen your feet muscles:
- Trigger point release for feet
- Toe lifts
- Golf roll ball
- Bear squat to downward dog dynamic stretch
Conclusion
There are a number of foot exercises that you can add to your workout for pain relief. These foot exercises for pain range from flexibility exercises to strengthening exercises. You can either choose an exercise according to the root cause of your problem or you can add a few multi-purpose foot exercises to get the best results.
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