One of the most common causes of foot pain is Plantar Fasciitis. This is an inflammation of the plantar fascia, which is a ligament(fibrous connective tissue) at the bottoms of the feet that connects the heel and toes. This condition is common with runners, elders, overweight or obese people, or pregnant women.
Because of overuse or extra weight, the pressure on the ligament causes inflammation. Tense muscles in the legs and feet contribute to foot pain. Stretches and exercises can help relieve the pain, improve muscle strength, and promote flexibility of the ligament.
Here are recommended stretches to relieve foot pain.
- Lean facing the wall an arm’s length away.
- Bend one knee and extend the other knee behind
- Keep both feet flat on the ground
- Gently bend forward
- The calf and heel of the extended leg should feel a stretching sensation.
- Hold the stretch for 15 seconds and repeat 3 times.
- Do the same for the other leg.
- Find a round object like a golf ball, frozen bottle of water, foam roller, or rolling pin
- Take a seat
- Roll the object under the arch of the foot
- Do this for about 2-3 minutes on each foot
- Sit with one leg crossed over the other
- Pull your toes toward the shin to create tension in the arch
- Hold for 10 seconds
- Repeat 3 times for each foot
- Foot Flexes
- Grab a towel or exercise band
- Sit on the floor with legs straight
- Place towel or band around your foot
- Gently pull towards you
- Hold for about 30 seconds and repeat 10 times for each foot.
Muscle tightness in the leg are can make the foot pain worse. Loosening these muscles can help relieve the pain. These stretches also increase blood flow to the are, not only relieving pain but also promote healing.
If you are feeling Foot pain of Heel pain, contact us to schedule a free consultation with one of our doctors.