There are various causes for foot pain, such as standing for a prolonged time, running, walking long distance, etc. Instead of visiting a physician, you can try a few simple exercises to strengthen the Achilles tendon and the plantar fascia, which will alleviate foot pain. These exercises could be done comfortably at home. Also they cause a significant reduction in foot pain. So, why not try these.
Exercises for Foot Pain
Plantar Fascia Stretch
Sit straight on a bench. Keep one leg crossed over the other leg’s knee and hold the toe. Pull the toes to stretch them. Pull them till you sense a comfortable stretch. Hold the toes in this position for 10 minutes and repeat the same thrice to assay foot pain.
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Plantar Fascia Stretch 1
Sit comfortably on a chair with a straight back. Place any round or cylindrical object, for example a water bottle or a tennis ball on the ground. Simply place your feet over it and roll it from the heel to the base of the toes. This will ease foot pain.
Towel Pickup
Sit on a bench and place a napkin on the floor. Try to pick up the napkin using your toes. Remember to place your heel on the floor while trying to pick the napkin. Repeat this exercise to strengthen the Achilles tendon and reduce foot pain.
Pebble Exercise
Be seated straight on a bench. Place a bowl or a mug before you. Drop a few pebbles or marbles near your feet. Use toes to grasp the pebbles or marbles and put them into the mug. This will strengthen the ligaments and relieve foot pain.
Wall Squat
Position yourself straight facing a wall. Place your hands straight against the wall at your shoulder level. Forward your right foot closer to the wall. Squat slowly till you sense a comfortable stretch on your hell and calf.
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Stay in this position for 15 seconds and repeat this with the other foot forward to stretch the muscle and alleviate foot pain.
Wall Push
Position yourself besides a wall and place your hands on the wall. Place one foot a little nearer to the wall compared to the other. Make sure your back is straight. Bend the knee that is forward, but keep the other knee straight. Repeat until your calf becomes tight. Repeat keeping the other leg forward. This will stretch Achilles tendon as well as plantar fascia.
Staircase Stretch
Stand on a stairway with feet kept together. Position yourself such that your heels are not supported and only the base of the toes touches the floor. Hold the railing or the wall for support. Lift your body up and down slowly using your toes. Repeat this to make your feet stronger and prevent foot pain.
