Foot pain is common during exercise due to the tremendous amount of stress your body places on your feet as you work out. As a result, your feet are prone to a wide variety of pain and injuries, including fractures, sprains and tendinitis. Exercise may also aggravate other foot conditions such as arthritis, fallen arches, plantar fasciitis and bunions. While foot pain can commonly be alleviated with rest, take certain steps in order to exercise while you are experiencing foot pain.
Step 1
Stretch your feet by performing toe spreads. Sit on a chair with your feet positioned flat on the ground in front of you. Slowly spread your toes apart as far as you possibly can. Hold this position for a few seconds. Relax and repeat. Complete one set of 10 repetitions for each foot.
Step 2
Lift pencils with your feet to strengthen your feet. Sit with your feet on the ground. Position a pencil just in front of your foot. Curl your toes around the pencil and lift it a few inches off the ground. Hold the pencil for five seconds, then drop it and repeat. Complete one set of 10 repetitions.
Step 3
Strengthen your feet by heel walking. Complete this exercise barefoot. Shift your weight back onto your heels and walk across a room on your heels. Walk for 15 seconds at a time. Complete one set of 10 repetitions.
Step 4
Do low-impact exercises which place little to no stress on your joints. Examples include swimming, cycling, using a rowing machine or an ellitpical machine, Pilates, yoga and water aerobics.
Tips and Warnings
- Always warm up before working out. Take five to 10 minutes to walk or use an ellitpical machine prior to exercising to help loosen your joints and prevent injury.
- If foot pain persists during exercise, discontinue exercise and contact your physician as soon as possible.
