Foot pain can stem from bunions, hammer toes, calluses, corns, plantar fasciitis, fractures, sprains and many other ailments, according to MedlinePlus, a website from the U.S. National Library of Medicine and the National Institutes of Health. Home care, such as exercises, cold therapy, elevation and foot pads, can help relieve and prevent problems. If foot pain persists with home care after one to two weeks, consult a physician, because this could be a sign of a more serious problem.
Inversion/Eversion
According to the website Total Orthopedic Care, you need to sit with the injured or painful foot hanging off a bed or chair to do this exercise. Slowly turn the sole of the foot inward, and hold for five seconds. Afterward, slowly return to starting position. Next move the foot outward slowly, and hold for five seconds. Then return to starting position, counting as one repetition. Repeat for eight to 12 repetitions. Do one to three sets on alternating days.
Raised Heel
If you have a hard time balancing, hold onto a wall for support during this exercise. You can also do the raised heel from a seated position. Begin by standing with both feet shoulder-width apart and toes pointed forward. Then rise up on your toes, trying to lift your heels as high as possible. Total Orthopedic Care suggests squeezing the foot and calf muscles at the top while holding for five seconds. Slowly return to starting position, and repeat for eight repetitions, doing one to three sets every other day. To progress this exercise, turn toes facing outwards and then inwards, working different areas of the foot.
Plantar Stretch
This exercise can help with flexibility and prevention of foot problems. PhysioAdvisor.com recommends placing your toes on a wall, with your heel on the floor. Then try to keep your foot still, and slowly bend your knee towards the wall. You will eventually feel a mild to moderate stretch in the sole of the foot or calf. Hold for 15 to 30 seconds, and repeat up to four times every day until pain is relieved.
Dorsi and Plantar Flexion
PhysioAdvisor.com states that taking the foot through its range of motion can strengthen the muscles, tendons and ligaments. While sitting on a bed or chair, allow the problematic foot to hang off the side. Then slowly point foot and toe up towards the knee, pushing through the range of the foot. Hold for five seconds, and slowly return to starting position. Next point toe and foot downward and away from the knee with a slow and controlled motion. Hold for five seconds, and slowly return to starting position, counting as one repetition. Repeat for eight to 12 repetitions, and do one to three sets every other day.
