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.
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.
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.
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.
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.