Do you have Foot Pain?
Try these 3 simple exercises to help relieve plantar fasciitis, or pain at the sole of your foot.
We commonly see patients in the clinic with foot pain and plantar fasciitis, and an effective way to relieve pain is to stretch and release the soft tissues of the foot and ankle, as well as strengthening the intrinsic foot muscles so they can tolerate greater load ?.
Having healthy feet is so important because they are constantly interacting with the ground, absorbing shock, helping you walk and hop and everything in between. Having problems in your foot may also lead to issues of the knee and hip.
Experiencing Foot Pain? Try these Exercises
1. Short Foot
Without lifting it off the floor, drag your big toe in towards your heel so you increase the height of your arch. Hold for a second and repeat. If you are finding this challenging, try sitting down and doing the exercise. 3×10 reps.
2. Plantar Fascia Self Release:
Get a firm massage ball, or a tennis/golf ball, step on it (put a bit of weight onto it), and slowly roll around to massage your sole. It will feel a bit sore so go as firm as you can tolerate. Did you know there are 10 muscles in the sole of your foot?
3. Plantar fascia & calf stretch
Rest your toes up on a rolled up towel. Step forward and lunge with your other leg, whilst keeping the heel of the back leg (the affected leg) down on the floor, and knees straight. You should feel a stretch down the back of your calves and in your soles. Hold for 10-20 seconds, repeat 3 times.
We hope you find this helpful!