The soles of your feet can often become sore and tight, causing foot pain and discomfort. Usually this is a result of repetitive or excessive heel pounding. Exercises can be done every day to help loosen muscles and bring strength back in the heel and soles. If pain persists after two weeks of exercises, speak with your doctor to be sure you don't have a more serious condition.
Toe Exercises
Working your toes can help loosen the muscles connected to your soles. Do these exercises with bare feet. Toe points are good starting exercises. Stand on your feet and raise, point and curl your toes. Next, do toe squeezes by placing a foam toe separator between your toes; squeeze for five seconds. You can repeat these five to 10 times depending on your level. Finish by doing a towel scoop; place your gym towel on the floor and pick it up by only using your toes.
Heel Exercises
Working your heel can relieve tight muscles in the sole. These exercises should always be done with bare feet. The American Podiatric Medical Association recommends doing a ball roll for the heel by applying light pressure and rolling a golf ball under the ball of your foot for approximately two minutes. A tennis ball or a frozen water bottle also works well. Next, try heel walking where you only walk on your heels for eight sets of 15 to 20 seconds each, resting 20 seconds between each set. Repeat these heel exercises up to three times a day.
Stretching Exercises
Stretching the muscles in your feet and calves is important to target the muscles in your soles. Start with a calf stretch by placing one leg behind your other leg that is kept straight. Press your heel flat on the floor and point your foot straight ahead. Lean forward, bending the other leg until you feel the stretch in the middle of your calf. Next do an arch release by holding the heel of your foot. Use the other hand to apply pressure and slide the heel of your hand along the arch from the ball of the foot toward the base of the ankle and back up the sole of the foot. Repeat stretching exercises three to five times and hold for 15 to 30 seconds.
Massage Exercises
Massaging the muscles after stretching and exercises can increase blood flow and provide pain relief. Start with a foot massage by beginning a long, slow, stroking motion with your thumbs -- from the tips of the toes, down your sole, to your heel and up to your ankle. Retrace your strokes back to the toes and repeat three to five times or until the foot feels warm. Finish by holding the foot at the arch and hold the big toe with your thumb and index finger. Firmly pull the toe, moving and squeezing your fingers up the sides of the toe as you massage any tension. Repeat massages three times a day for 15 minutes.
