Your foot is comprised of 23 bones, 33 joints and more than 120 intertwining muscles, ligaments and nerves, according to the University of Maryland Medical Center. Foot pain is common, as feet absorb tremendous force simply walking each day. Pain in your foot may even be extended to include ankle pain. Depending on the cause of your foot and ankle pain, certain exercises are not advisable. Some mild exercises, particularly stretching exercises, might help your ankle and foot pain or even make it go away.
Significance
Foot pain is not unusual. According to the University of Maryland Medical Center, 75 percent of people in the United States have foot pain at one time or another. This pain may include ankle pain in some cases, especially if pain is caused by an injury or arthritis. Your feet are small compared to the rest of your body, so the impact of each step exerts extraordinary force on your foot and ankle structures. During a normal day, you spend four hours on your feet and take approximately 8,000 to 10,000 steps.
Causes
One of the most frequent causes of foot pain is poor fitting shoes. Pain can also be related to certain medical conditions like osteoarthritis or high-impact exercising like jogging or intense aerobics. Jogging can lead to a painful condition called plantar fasciitis. Plantar fasciitis causes pain on the bottom of the foot, near the heel. Ankle pain is often due to a sprain or other injury, certain medical conditions like arthritis and gout or an infection.
Foot Pain Stretches
If your foot pain goes away after exercise, it may be because you cool down with beneficial stretching. If not done correctly, exercises can sometimes cause pain. However there are certain types of stretching exercises particularly focused on the heel that may benefit your condition. Stretching exercises make the tissue stronger and more flexible and may help ease pain and prevent additional pain. For example, plantar fasciitis pain is often made worse by tight muscles in your feet and calves. Exercises like the calf and plantar fascia stretches are effective ways to relieve associated pain. Ask your doctor or other medical professional for examples of these stretching exercises.
Ankle Pain Stretches
If you have an ankle injury or certain medical problems, any kind of exercise should be recommended and approved by your doctor. As with the foot, stretching exercises can relieve pain and stiffness in the ankle. Remember to stretch the muscles and ligaments that anchor your ankle before you do any kind of high-impact activities, as this will help you to avoid a painful injury. Ask your doctor or other medical professional for examples of stretching exercises for your ankle.
