If you have cramped your feet into tight shoes or worked on your feet all day, you will likely experience pain and cramping. Because your feet must support your body weight, they can ache from overuse or blood vessel constriction due to tight shoes. Exercises to stretch and strengthen the feet can help to reduce your discomfort. However, if you continue to experience foot pain, seek a physician's evaluation to ensure you have not experienced a foot injury or other medical condition.
Foot Muscle Stretch
The foot muscle stretch exercises helps to relax the toes through a series of muscle clenches and releases. To perform, place a hand towel on the ground in front of you while you are seated. Sit with your feet shoulder-width apart and placed on the towel. Now contract the toes to "scrunch" the towel, then release the toes. Continue to scrunch the towel until you have gathered it up. Reverse the action to make the towel lie flat on the floor again. Remember to keep your back straight as you accomplish this.
Pencil Pickup
Pencil pickup exercise improves your foot flexibility and relieves tension in the toes that causes tired feet. Place a pencil on the ground and sit with your feet flat on the floor. Pick up the pencil with your feet and hold the pencil upward for a count of six. Drop the pencil and then repeat for a total of 10 repetitions. Perform this exercise three times per day in order to relieve tired feet.
Ankle Circles
A tight Achilles' tendon or muscles in the ankle can lead to foot pain. To stretch these muscles, sit and cross the right foot over your leg. Take your foot in your left hand and then place your right hand on your shin bone. Use your hand to move the ankle in a clockwise motion. Repeat five times. Reverse the motion to counterclockwise, repeating five times. If you experience pain with this motion, cease the exercise.
Seated Gastrocnemius Stretch
The seated gastrocnemius stretch relieves tension in the back of the leg and foot and is performed with the use of a towel. Sit with your back against a wall and place a towel around your foot, just under the pad of the foot. Keeping your knee straight, pull the towel and your foot toward your body. Hold for 15 to 30 seconds. Release and repeat on the opposite foot. Perform this throughout the day as need to relieve tired feet.
