Foot pain can be caused by an injury, prolonged standing, or rigorous running, and can interfere with the individual’s overall activity. Studies so far have shown that the major causes of this foot pain arise from plantar fasciitis and Achilles tendinitis. Treatment, however, will depend on the cause of the pain, and it can involve exercises (strengthening and stretching), use of medication, and physical therapy.
However, rather than visiting the physician for treatments, certain exercises can be done that will help to strengthen and improve the muscles of the foot, which will, in turn, get rid of the foot pain, with time.
Below are 5 effective exercises to treat foot pain
1. Achilles tendon and plantar fascia stretch
This exercise happens to be one of the most productive exercises for foot pain, and is done mostly by individuals who suffer Achilles tendinitis or plantar fasciitis. Sit uprightly on the floor, with legs stretched out and flat on the floor, and keep feet together. Loop a towel around the ball of your right foot, and pull toes towards your body. Maintain this pose for at least 30 seconds, and proceed to the left foot. Repeat thrice on each foot.
2. Plantar fascia stretch
The plantar fascia stretch is done while sitting on a chair. Sit down and rest the arches of your feet on a cylindrical or round container. Roll the container in all directions for about 5 minutes and repeat the process. Although simple, it works effectively for foot pain.
3. Wall push
Like its name, a wall will be needed, or any hard surface. Face a wall, and stand a few inches away from it. Extend your arms to place both palms on the wall at shoulder height, with your back kept straight. Now, bring your right foot in front of the left, and bend your right knee towards the left, keeping the left knee intact and straight. Keep bending till you feel your left leg firm and well-stretched. Then, relax and switch legs. Keep repeating the process. This exercise strengthens both the plantar fascia and the Achilles tendon.
4. Towel pickup
For this exercise, you will need a chair that has no armrests. Sit on the chair, and keep a towel on the ground, in front of your feet. Now, sit upright, and keep your back straight. Then, try to pick up the towel with your toes, and your heels still fastened to the floor. This exercise enables stretching and strengthening in the Achilles tendon, and for a more effective purpose, you can use a towel soaked in water, to help improve its weight.
5. Wall squat
Wall squat stretches the muscles of the lower body, of which the foot isn’t exempted. Stand, facing a wall, and place your hands against the wall at shoulder level. Now, move your right foot forward and a bit closer to the wall. Then, squat slowly till you feel a stretch on your calf and heel. Maintain this pose for a while, and repeat on the other side.
Conclusion
Foot pain can be corrected with constant exercises, like the ones mentioned above. In addition, wearing the proper shoe fit for your leg will reduce your risk of having pains.
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