Best Exercises to Get Rid of Foot Pain

Fix Lower Body Issues with the Following Foot Exercises:

1. Heel Stretches
2. Calf Raises
3. Rolling Feet on a Tennis or Golf Ball
4. Toe Raises, Point and Curl
5. Toe Splay
6. Marble Pickup
7. Walking around with toe separators

The reason why we want strong feet is that as we age, stress fractures can happen which can reduce our mobility significantly. Many people develop issues like plantar fasciitis, Achilles tendonitis, bunions, hammer toes, and heel spurs to name a few when we don't take care of our feet or treat them like any other muscle group that requires exercise.

Foot surgeries have a long recovery time from 6 months to a year to fully recover. You don't want to let your feet go to the point you can't walk anymore. In many cases, losing your mobility is akin to losing your freedom. To avoid falls and injuries as we age, it's important to deal with foot pain now by strengthening our feet and laying the foundation for the rest of our lives. Let's review some exercises that you can start doing now so that you can stand tall and pain free!

1. Heel Stretches

When you stand facing a wall, you can place the toes of one foot against the wall in front of you, and lean forward. You should feel the stretch in your Achilles tendon and calf. Hold the stretch for 30 seconds to a minute per side. Repeat the stretch as necessary especially if you play sports or run. 

2. Calf Raises

Standing on a stair, place toes on the edge as though you are climbing up the stairs. Balance by placing hands against the wall or railing. Lower the heel until you feel a stretch in your calf. Then push up on your toes until you are standing on the tip toes. Do 3 sets of 16 repetitions to build calf strength.

3. Rolling Feet on a Tennis or Golf Ball

This exercise is a great way to massage the bottom of your foot after a long day of hiking, running, or just doing errands. You can do this either seated or standing. Place a ball under your foot and roll your foot over it. Try to pause a little longer where you feel more tightness whether it's the toe box, the heel, or arch. This will help relieve tension and bring blood circulation into your feet. Do this for 2-5 minutes for each foot until you feel satisfied. 

4. Toe Raises, Point and Curl

You can do this one seated. Raise your toes up while you plant your feet firmly on the ground. Then point toes down and raise heels slightly. Curl the toes under before raising them up again. Do 3 sets of 10 reps. This exercise can be done anytime to warm up your feet and get them ready for movement.

5. Toe Splay

While standing or seated, raise toes up with the soles of your feet firmly on the ground. Separate your toes and spread them wide. Place toes on the floor while spread out and hold for 5 seconds. Contract the toes, then repeat splaying the toes wide. Try 3 sets of 10 reps to build strength in your toes. 

6. Marble Pickup

Place a marble on the floor. While seated or standing, use your toes to curl over the marble and pick it up. Do 3 sets of 10 reps to build up toe grip.

7. Walk Around with Toe Separators

To correct bunions, improve balance and proprioception (the ability to sense movement, action and location) podiatrists recommend wearing toe separators. They can be worn with shoes, but to start with you can walk around at home for 5 minutes. Then increase it to 10-15 minutes. Some people even wear them inside their shoes all day to keep the toes from bunching up or overlapping inside shoes. 

Correct foot problems and relieve other issues as well

By adding the above exercises a few times a week to your routine while you watch tv or do chores around the house, you can improve your foot health and relieve common issues relating to your lower body. Ankles, knees and hips are commonly misdiagnosed when the foundation of the issues lies in our feet. Having balance and stability is so important as we age. 

If you are struggling to figure out how to build a routine to find more balance, mobility and strength, contact the professionals at Rage Fitness and book a free demo session. Call or text us at 1-825-945-7733 or fill out the online contact form today!