The exercises used for foot pain relief are often dependent on the cause of your discomfort, so it's best to talk to a doctor to determine what's actually affecting your foot. Plantar fasciitis, Morton's neuroma and metatarsalgia are all conditions that can lead to foot pain. The exercises may be the same for each condition, with a few variations.
Plantar Fasciitis
Plantar fasciitis is one of the more common causes of foot pain, especially when this pain is isolated to the heel. If this is the cause of your discomfort, stretches are often recommended.
Take a seat and grab the toes of your affected foot. Gently pull back and hold for 30 seconds before releasing your grasp. Repeat this stretching exercise five times at least three times a day.
From there, get on your feet and stand near a wall. Lean forward, placing your hands on the wall in front of you. Step back about 10 to 12 inches with your affected foot, keeping the other foot planted. Press the heel of your back foot into the ground. Hold for 10 seconds before lifting your heel off the floor. Press the heel into the ground again, repeating a total of five times at least three times a day.
Stand near a set of stairs. Position the balls of both feet on the edge of the first step. Lower the heels of both feet toward the ground, holding this stretch for about 15 seconds. Draw your heels up, releasing the stretch. Repeat a total of five times.
Morton's Neuroma
Besides plantar fasciitis, your foot pain could be the result of Morton's neuroma, but this pain is usually isolated at the ball of the foot. As with plantar fasciitis, discomfort is usually treated with stretching exercises. The aforementioned exercises can be used to treat this condition, with the inclusion of a shin stretch.
From a standing position, draw your affected foot to the other side of your body. Place the tops of the toes of this foot on the floor just a few inches from the outside of your other foot. Bend your standing knee, which should force the other ankle closer to the ground, thereby stretching your shin. Hold for about 20 seconds and release.
Metatarsalgia
Your foot pain may also be an indication of metatarsalgia, an inflammation of the joints of your toes. This can cause discomfort to radiate from the base of your toes into the ball of your foot. Stretching is commonly suggested, but it's usually focused on the muscles of your calf.
Stand near a wall, placing the affected foot just behind the other. Reach out and press your palms into the wall. Bend both knees, making sure to keep your heels firmly planted on the ground. Hold this stretch for about 30 seconds and release.
From there, place the toes of your affected foot against the wall with your heel planted on the floor. Bend your knees and hold for about 30 seconds before releasing the stretch.
Strengthening
Along with stretching, strengthening exercises are recommended, particularly with plantar fasciitis or Morton's neuroma. Strengthening activities, however, are much different than lifting weights to add muscle to your body. Activities such as walking on your toes, spreading your toes wide or even picking a pencil off the floor with your feet can improve strength and help prevent recurrence of foot pain.
