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Exercises for Painful Feet

A research has shown that some simple regular exercises can significantly relieve tension in the planta and reduce pain in heels. Basic exercises that will help reduce pain and inflammation are given below.

NOTE: Stretching exercises can cause some tension but they must never hurt! We recommend you doing these exercises first of all in the morning and repeat them 2 or 3 times a day but not necessarily all exercises at once. 

If these exercises and orthotics don’t relieve your pain, go to an orthopedist. 

Don’t start your day with barefoot walking on hard or tiled surfaces or your pain will come back for sure!

Exercises with a tennis or golf ball 

This exercise will help make the plantar fascia more flexible. Usually at night the plantar fascia tightens and contracts which results in morning pain at the very first steps. 

Use a tennis or golf ball or a rolling pin. Sitting on a chair roll the ball along the arch till the toe heads. If you do the exercise while standing and feel good and the pain goes away – you’ve achieved success! The exercise must last about 4-5 minutes. 

Towel stretching 

Roll a towel and press it against the arch holding it by the ends. Carefully pull the towel to your side, the knee is straight. One set lasts from 15 to 20 seconds. Repeat 4 times. 

Exercise for stretching ankle muscles

The principle factor of foot pain is contractions in ankle muscles. Stretching these muscles will help reduce the tension of the plantar fascia. 

Stand face to the wall, lean on it with your hands placing them at eye height level. Place one leg behind the other. Not lifting the heels from the floor, bend the front leg in knee till you feel tension in shin muscles. Remain in the position for 15 to 20 seconds. Repeat 4 times.

Stretching exercises for Achilles tendon 

Rigidity of the Achilles tendon contributes to pain sensations in the heel. Stand on a step as in the picture. Slowly lower the heels below the step level and you will feel strong tension in the Achilles tendon and shin. It is better to fix the position for about 20 seconds and then lift the heels back to the step level. Repeat 4 times.

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