Feet cramp exercises are designed to help alleviate cramping in your feet as well as help you prevent regular cramping. Feet cramp exercises range from ankle and muscle stretching to strengthening exercises. While cramps affect people at random times, they can also be a direct result of fatigue. Exercises to build endurance can help reduce your chances of cramping in your feet and other parts of your body.
Calf Muscle
This calf muscle exercise is designed to increase flexibility and range of motion in your calves, reducing the amount of tension put on your feet by your calf muscles. Stand in front of a wall with your knees slightly bent and left leg in front of your right. With both of your hands pushing on the wall, bend your left knee while slightly bending your right knee. Continue to bend until you feel a stretch in your foot and calf. Hold for 10 seconds before relaxing. Repeat with both legs.
Intrinsic Stretch Exercise
The intrinsic stretch is designed to stretch your toes as well as the upper half of your foot in an effort to reduce cramping. Sit in a chair or on a stool, bending your right foot at the knee and placing it on top of your left knee. From this position, grab your toes with the palm of your right hand, bending them back until you feel a stretch. Hold the stretch for 10 seconds before relaxing. Repeat with your left leg.
Resistance Band Extensions
This foot extension exercise will strengthen your foot muscles while improving your range of motion. Sit on the floor with your legs crossed and back straight. Extend your right leg forward, placing a resistance band around the balls of your feet and holding the ends of the resistance band with both hands. Pull back on the band, bringing the top half of your foot back and toward your body. Hold the position for 10 seconds before relaxing. Repeat with both legs.
Soleus Stretching Exercise
This exercise can stretch your soleus foot muscle in an effort to reduce the pain and immobility associated with cramping. Place one foot onto a stool or high step while your other foot remains on the floor. Bend the foot on the stool at the knee, pushing on the knee with both hands while keeping your heel flat. Hold the stretch for 20 seconds before relaxing. Repeat with both legs until you are fatigued.
