6 Exercises to Ease Foot and Ankle Pain

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While a good foot rub helps to soothe common foot and ankle pain, it is a time consuming effort that isn’t a reliable method of completely eliminating your symptoms. That’s not even mentioning how expensive it is to get a professional foot rub!

We are all prone to ankle and foot pain because we work our foot muscles and bones more than any part of our body. Taking good care of your feet is crucial as it is painful to walk, move, or exercise when your feet are in pain.

Flexing and stretching your feet is a good way to prevent pain, and it is a treatment that can be done at home for free with the result of a pair of relaxed and healthy feet and ankles.

According to experts, pressure put on your feet is likely to energize us. Massaging your feet is a great way to relax, and the treatment also serves as a general indicator of your health, as feet are a map to one’s overall wellbeing. Practicing mobility stretches relieves you from foot and ankle pain, and it’s all about up-and-down movements that improve our body’s form.

To avoid feeling pain in your feet and ankles, avoid sitting and standing for long periods, and take breaks to stretch the muscles in your feet.

This article will provide six stretches that work best when you want to stretch, massage, or revive your feet. You will require a block, tennis ball, and yoga mat. It’s best to do these exercises at the end of the day when your feet are exhausted.

Before you begin, stretch each foot or ankle for 30 seconds, and do two reps of these exercises.

  1. Tennis ball foot massage

    Sit on a chair or stand close to a wall, and place the tennis ball under the arch of your right foot. Slightly apply pressure on the ball and roll it to your heels from your toes slowly. Repeat the same movement for a minute, then switch to the other leg.

    This exercise will increase blood circulation to your feet and relieve foot pain.

  2. Achilles Roll Out

    Sit on the floor and place the ball at the back of your ankle. The ball should be on the block. Roll the ball up and down your Achilles to massage it. Press on critical spots much harder and hold for three breathes. For a deeper massage, place your other ankle on top of the one on the ball and perform the same movement.

  3. Calf Stretch

    Standing in front of a wall, place your right foot against it, and the heel on the floor. Lean towards the wall slowly as much as your calf and ankle can allow, but don’t strain your muscles. Hold for 15 seconds. Repeat the process three times, then switch to the left leg and repeat as instructed.

    The stretch helps to reduce the tightness in the ankle and calf muscles. It is quite useful when you are experiencing pains in your heel.

  4. Ankle Flexion Stretch

    Place the block on the floor, step on the block with your toes and the ball of your right foot, and make sure the heel is on the floor. Put your weight forward so that all the pressure is on the ball of your foot, and stretch your ankle.

    For a lighter stretch, put the left foot close to the block. In case you want to increase the difficulty of the stretch, place both your feet on the block and do a forward fold position.

  5. Ankle Circles

    Stand straight and make sure your feet are hip width apart. Raise the left leg off the floor, if you can’t balance, hold on to the wall for support. Rotate the left ankle as if you are using your toes to draw circles. Time it or count the number of circles you make on your left leg. Now repeat the same process with your right leg.

    This stretch is great for people who run and walk frequently. Running and walking flexes your ankles backwards and forwards only, so to reduce stiffness in your ankles, will help to increase your side-to-side flexibility.

  6. Toe and Ankle Extension

    Place the block on the floor and press the top of your toes down on the block. Lean back to create a straight line with your ankle. If you feel as if the movement is too intense, repeat the stretch at a slower pace. If it is too uncomfortable, do the ankle extension stretch and try again when it doesn’t feel like you’re trying to tear your foot off.

    There are many benefits of foot exercise or massages. The list below gives you reasons as to why you should start doing them.

    1. You get to overcome insomnia and irregular sleep patterns. Massaging your feet before you sleep will get rid of stress. Try it for yourself, and you will probably sleep like a baby.

    2. Reflexology will improve the circulation in your feet.

    3. Try some foot exercises if you have migraines or headaches often, try some foot exercise. They help to reduce your headaches and may help to heal your headaches completely.

    4. Massaging your foot can help, especially if you have an injury. By massaging your foot and combining it with stretches, you are going to prevent future injuries. Do these routines five times a week and you are far more likely to reduce the risk of having foot injuries in the future.

    5. Symptoms of PMS include irritability, depression, headaches, insomnia, and mood swings, but a good foot massage helps to alleviate these symptoms; ask your friend, or spouse to give one, but ask nicely, obviously.

    Also, when you have menopause, the same symptoms of PMS are common, with the addition of hot flashes, all which can be minimized with daily foot massages.

    6. Pregnant women are prone to edema, as fluids are retained in the ankles and feet. This is common in the final trimester. Getting your feet massaged daily will combat this issue. Combine it with a healthy diet and plenty of rest, and you won’t have swollen feet.

    To learn more, call Focus Physiotherapy today at (256) 883-0636 or request an appointment here.

By |March 12th, 2018|Foot & Ankle|Comments Off on 6 Exercises to Ease Foot and Ankle Pain

About the Author:

Anthony Grande
Anthony Grande has been a Registered Physiotherapist since 1996. His desire to help people recover from their injuries pushed him to provide better care and get involved in professional and government organizations, where he gained the opportunity to be part of roundtables with Ministers and their staff. He specializes in medical acupuncture, sports injury recovery, and stroke and traumatic brain injury rehabilitation. Anthony devotes his personal time to his family, animal welfare, and social entrepreneurship.