Sore, achy feet may be due to several factors such as tight shoes, overuse or structural problems such as having flat feet. Some diseases such as arthritis can also make your feet hurt. Pain can affect various parts of your feet such as your heels or arch and it can range in intensity. To soothe sore feet and prevent them from disrupting your daily activities and recreation, give them a workout.
Barefoot Walking
Wearing supportive shoes too often can lead to foot problems and pain. Walking barefoot gives the muscles in your feet a workout and helps them become stronger. Slowly wean yourself off your comfy shoes by spending a few hours each day without them. To take barefoot walking to the next level, try doing it in sand at a beach or playground. However, if you have diabetes, circulatory problems or loss of feeling in your feet, avoid walking without shoes.
Toe Points and Curls
Take a load off your feet and practice some of these foot-strengthening exercises. Sit with your feet outstretched and in a neutral position. Raise your toes, then point them and finally curl them tightly. Hold for about 5 seconds and then relax your feet. Repeat 10 times.
Towel Pulls
Place a towel on the floor. Using your toes, begin pulling it towards you. To enhance the strengthening effect, put a weight or heavy book on the far end of the towel. Another simple exercise you can do is spreading your toes as wide apart as possible and then squeezing them together tightly. Repeat each exercise 10 times.
Stretches
Once you've given your feet a good workout, follow it up with a soothing stretching exercises such as the plantar fascia stretch. During this stretch, stand facing a wall with your knee slightly bent. Place the ball of your foot against the wall while keeping the rest of your foot on the ground. You will feel a stretch along the arch of your foot. Another way to perform this exercise is to sit down while holding the ends of a towel that is wrapped around the ball of your foot. Gently pull the ends of the towel towards you to stretch your foot.
