10 Soothing Stretches to Ease Foot Pain

Foot pain is a common problem nowadays. It affects millions of people around the world and its causes are different. If left untreated, foot pain can easily lead to pain in the ankles, knees, and back, which is why you should take care of your feet.

According to experts, the best way to stretch the feet and work them out to prevent pain is by walking. Walking allows the feet a full range of motion in a natural way. Of course, there are many simple ways to stretch your foot at home if you don’t want to take a walk, and you can see the best below. Practiced regularly, these simple stretches can ease foot pain and give your feet the “treatment” they deserve.

We really don’t pay a lot of attention to our feet’s health until the damage is done. As mentioned, untreated foot pain can lead to a host of problems including back pain. Our feet truly deserve more attention, and the stretched below can work them out nicely. They will prevent injuries and treat existing problems. Doing them regularly will supply your feet with fresh blood and improve the flexibility of your ankles, essentially preventing inflammation and tight feet muscles.

Best Stretches Against Foot Pain

Kneeling Ankle Stretch

As the name suggests, you will start this stretch by kneeling on your knees. Keep your legs together and sit with your hips on your heels. Now, raise your chest slowly and put your hands on the floor behind you. Hold the stretch for 20 seconds (or more), then relax and repeat it 3 times.

Standing Toe Stretch

Stand upright and raise your heels off the floor, standing on your toes like a ballerina. Press into the floor and hold for 20-30 seconds. Repeat the standing toe stretch a few times.

Point and Flex

A very simple stretching exercise, point and flex will nicely work the ligaments and muscles in your feet. Just sit on the floor with your legs stretched out in front of you, then point the toes up and down as many times as you can.

Toe Squat

The toe squat is similar to the kneeling ankle stretch. However, this time you’re doing a squat while standing on your toes. Hold the stretch for at least 20 seconds and repeat the stretch 2 or 3 times.

Toe Spread

Sit on the floor with your legs stretched out in front, then spread your toes as hard as you can. Stay like that for 15-20 seconds. It may look and sound silly, but the toe spread is a great way to work out your foot muscles.

Foot Prayer

Sit on the floor, stretch your legs out in front, then join your feet together like you do with your hands when praying. Let the soles touch and hold for at least 20 seconds.

Inner Ankle Stretch

While sitting on the floor with your legs stretched out in front, flex the feet outward for a few seconds, then bring them back to the original position. Repeat the stretch as many times as you can.

Toe Crunch and Spread

Stretch out your legs in front of you on the floor, scrunch your toes, hold to the count of 3, then spread them and hold for 3 seconds more. Repeat this at least 3 more times.

Standing Toe Curl

Stand upright and lift your heels on your toes, but this time, curl them when pressing down into the floor. Hold that position for at least 15 seconds and repeat it a few times.

Toe Curls

Simply curling your toes with your legs stretched in front of you while sitting on the floor is a great way to stretch your feet ligaments and muscles. Do this a few times per day and your feet will thank you.


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