Our Favorite Exercises for Foot Pain

Have you ever thought about how much strain we put on our feet on a daily basis? Think about it, your feet withstand your entire body weight and the numerous strenuous activities you place on them every day. The foot is actually comprised of hundreds of muscles, and over 30 joints and bones, with daily stressors leaving each component of the foot susceptible to injury and pain.

Of the many foot and ankle pain conditions and injuries, plantar fasciitis and tendonitis of the Achilles are the most common. These conditions cause pain in the foot, ankle and calves, difficulty walking and limited activity. Often, pain associated with these conditions is caused by inflammation of the tissues surrounding the feet. In situations such as these, simple exercises under the care of a doctor can be some of the most effective treatments. For other foot pain conditions where fractures are involved, other courses of treatment may be necessary.

Calf Stretch

The calf stretch exercise is done by extending one leg forward with your foot flat on the floor, and extend the back leg straight back with your heel on the floor. Lean on a wall to fully stretch the calf. Hold this for 20-30 seconds and then switch sides. You should extend your back leg far enough to feel a good stretch in your calf.

Foot Roll

Plantar fasciitis is one of the most common causes of foot pain. To roll out the foot and help stretch the sore area, use a tennis ball or a bottle of water in a pinch, or a foot roller. Place it underneath your heel and using your foot, roll it to the ball of the foot and then back to the heel. Repeat a few repetitions and then switch sides.

Calf Raise

To strengthen the feet and the calves try calf raises, which don’t require any equipment. Stand in front of a wall for support, and place your hands on it to balance yourself. Lift both heels off the floor at the same time as high as you can and hold for 5 seconds. Come down slowly and repeat.