Foot pain can be felt from your ankles to your toes, and anywhere in between, and may result from fractures, sprains, fallen arches, hammer toes, bunions, arthritis, tendinitis, bursitis, plantar fasciitis and bone spurs. While treatment methods for these conditions vary, light foot stretching may help you alleviate your pain and strengthen your feet. Always consult your doctor if you experience persistent foot pain or suspect injury.
Plantar Fascia Roll
This exercise helps to strengthen and alleviate pain in the plantar fascia, the thick band of tissue that runs across the bottom of your foot connecting your heel bone to your toes. Locate a cylinder-like object, such as a rolling pin or a can. Sit down and place the cylinder underneath the ball of your foot. Slowly roll the cylinder back and forth across the entire bottom of your foot. Complete this exercise for three minutes per foot.
Passive Ankle Circles
This exercise helps to strengthen and alleviate pain in the top of your foot as well as your ankle. Sit straight back in a chair with one of your knees bent and your foot flat on the ground. Cross your opposite leg over your knee so that your lower leg is resting on your thigh. Grasp your toes with your hand. Slowly make circles with your foot. Complete 10 circles clockwise and another 10 circles going counterclockwise. Relax and repeat with your opposite foot.
Step Heel Stretch
This exercise can help to strengthen your heels as well as your calf muscles. Use an exercise step or stand on the very bottom step of a staircase to complete this exercise. Position your toes and the balls of your feet on the step, with your heels hanging over the edge. Slowly lower your heels to the ground. When you feel a stretch, hold this position for 15 second. Relax and repeat. Complete one set of five repetitions.
Toe Raises
This exercise can help to strengthen your toes and alleviate pain in the balls of your feet. Stand up straight with your feet shoulder-width apart and flat on the floor. For balance, stand near the back of a chair, by a countertop or near a wall as you complete this exercise. Raise your heels off of the floor until you are standing on your toes and the balls of your feet. Hold this position for 10 seconds. Lower your heels back to the ground and repeat. Complete one set of 10 repetitions.
