Standing on your feet all day can cause debilitating foot pain for many people. Working parents and full-time moms are on their feet for hours without even realizing it. Our feet and ankles are very important, considering we couldn’t stand, run, walk or attend a kickboxing class without them.
The feet, as the body’s foundation, carry the body’s entire weight and can get easily strained from overexertion. Persistent sharp pain and cramping in the feet are often common concerns. Foot pain and foot problems can be due to any number of causes, and in many cases, pain may be eased without medication or doctor visits. However, we should listen to the signs of our body when it's in pain and take time out to fix it.
Here are some exercises and relaxation techniques for your feet:
Point your toe
To lessen foot pain and aching in your feet, lift one foot and roll it down until the toes are pointed toward the ground. Then flex your foot. Repeat using the other foot. Do 10-15 reps for 2-3 sets for each foot. This exercise will help stretch out all the small muscles that are on the bottom of your feet which can help relieve aching and improve blood circulation.
Squeeze your toe
To strengthen toes and help alleviate foot pain from toes that are scrunched up inside tight shoes, you should separate toes using corks or foam toe separators and then squeeze your toes together for five seconds. Repeat 10 times once a day.
To strengthen the feet and the calves and improve balance, you can stand near a counter or a doorway and hold on lightly for balance. Balance on one foot and rise up onto your toes. Hold for 10 seconds, and then lower. Repeat 10 times on each foot.
To keep the Achilles tendons and the plantar fasciae from getting tight, you could sit with one leg stretched out in front of you and wrap a towel around the ball of the foot. Pull the towel back gently until you feel a stretch in the arch of the foot and the calf. Hold for 10 seconds; release. Repeat five times on each leg.
Relax in a warm bath
The combination of warm water and bath salts will give you a double dose of pain relief and relaxation. Magnesium sulfate the main ingredient in bath salts has been found to relax muscles, reduce pain, and sedate the nervous system. Plus, warm water helps improve circulation in the feet and relieve muscle pain. It’s recommended to add two cups of salts to a warm bath and soak feet for about 20 minutes. A gentle foot massage followed by soaking feet will help to feel relaxed even more.
Stretch standing up
A weight-bearing, runners-type stretch can be helpful for foot pain in the arch. Stand up and place your toes against a wall; lean forward a little until you feel your arch stretch. Repeat using the other foot. Perform this stretch twice for each foot holding for up to to 30 seconds. Stretching can help relax the feet and lessen pain, but it is especially important before
Stretching can help relax the feet and lessen pain, but it is especially important before heavy aerobic exercise and cross-fit workouts. Stretching before low-high intensity workouts are essential to avoid experiencing recurring cramps or strained foot muscles. One should try to perform stretches, slowly and deliberately without force. The stretch should always be held for several seconds before relaxing. Individuals who tend to their feet by regularly stretching every day should be able to minimize foot pain and prevent new problems from arising.
If you have any questions, please feel free to contact our office located in Clifton, NJ. We offer the diagnostic and treatment technologies for all your foot care needs.