Try these 5 exercises at home for foot pain relief

Foot pain can be incredibly uncomfortable and disruptive to our daily lives. Whether it’s caused by long hours on your feet, uncomfortable shoes, or an underlying medical condition, finding relief is essential. While it’s important to consult a healthcare professional for a proper diagnosis and treatment plan, there are several exercises you can try at home to alleviate foot pain. These exercises target specific areas of the foot, increase flexibility, and promote overall foot health. In this blog, we’ll explore five effective exercises that can help relieve foot pain and improve your overall well-being.

Dr. Parag Sancheti, renowned orthopaedic surgeon, specialising in knee replacement, arthroscopy and sports medicine and is the chairman of the Sancheti Hospital says, “Toe stretching exercises can help relieve tension and improve flexibility in the toes and the entire foot. Start by sitting comfortably and extending one leg in front of you. Use your hands to grasp your toes and gently pull them back towards your body, holding the stretch for 15-30 seconds. Repeat this stretch with each foot at least three times. Toe stretching exercises can help alleviate conditions like plantar fasciitis, toe cramps, and hammertoes.”

Strong arches are essential for proper foot function and support. To strengthen your arches, you can perform a simple exercise using a towel. Sit on a chair with both feet flat on the floor. Place a towel on the ground in front of you and use your toes to scrunch it up, pulling it towards you. Repeat this exercise for 10-15 repetitions, aiming to increase the resistance by using thicker towels over time. Arch strengthening exercises can help relieve pain associated with flat feet and fallen arches.

According to Dr. Sancheti, “Tight calf muscles can contribute to foot pain, especially in conditions like Achilles tendonitis and plantar fasciitis. To stretch your calf muscles, find a wall and stand facing it. Place your hands on the wall for support and extend one leg behind you, keeping the heel on the ground. Lean forward, bending the front knee, until you feel a stretch in the calf of the extended leg. Hold the stretch for 20-30 seconds, then switch legs. Repeat this exercise two to three times for each leg.”

This exercise helps improve the strength and flexibility of the muscles in your toes. Simply scatter some marbles on the floor and sit comfortably in a chair. Using one foot at a time, pick up the marbles with your toes and place them in a small bowl or container. Repeat this exercise for each foot, aiming to complete two sets of 10-15 repetitions. Marble pickup exercises can help alleviate pain associated with conditions like metatarsalgia and Morton’s neuroma.

“Ankle rotations can help increase mobility and relieve pain in the ankle joints. Sit on a chair with your feet flat on the ground. Lift one foot off the floor and gently rotate the ankle clockwise for 10 rotations. Then, rotate the ankle counterclockwise for 10 rotations. Repeat this exercise with the other foot. Perform two sets of ankle rotations for each foot. Ankle rotation exercises can benefit conditions such as ankle sprains, arthritis, and general ankle stiffness,” says Dr. Sancheti.

“Foot pain can significantly impact our daily lives, but incorporating these simple exercises into your routine can provide relief and promote overall foot health. Remember to listen to your body and consult a healthcare professional if the pain persists or worsens. Along with these exercises, wearing comfortable and supportive footwear, maintaining a healthy weight, and avoiding prolonged periods of standing or walking can also contribute to foot pain relief. Take care of your feet, and they will carry you through life with comfort and ease,” advises Dr. Sancheti.