Because your feet act as shock absorbers, they take a significant beating every day. Even mundane activities such as prolonged standing and walking can leave the arches, heels and balls of your feet feeling achy. If you increase your physical activity, experience sudden weight gain or neglect to wear properly fitting shoes, the ache in your feet may intensify. To prevent soreness, check the insides of your shoes periodically for signs of wear and tear; if the padding appears thin, purchase new footwear. If you do experience aching, ease the discomfort with a few exercises that stretch, strengthen and massage the muscles of your feet. For increased range of motion and possibly better results, remove your shoes and socks and work barefoot.
Point and Flex
Sit on a sturdy chair with both feet planted firmly on the floor in front of you. Extend your right leg forward and loop the middle of a resistance band around the ball of your right foot. Grasp both ends of the band in your hands, pull back gently and flex your right foot until your toes are directed upward. Continue to pull back on the band as you slowly articulate forward through the working foot, stretching the arch and then pointing the toes. Hold the point for five seconds before reversing the motion, flexing at the toes and then at the ankle. Hold the flex for five seconds, then repeat the point and flex 10 to 15 times. Repeat with the left foot.
Manual Stretch
Remain seated in the chair and rest your right foot on your left thigh, opening your right knee to the side. Grasp the bony arch of your right foot with your right hand and take hold of your toes with your left hand. Gently point your foot, using your left hand to manually stretch your arch and lengthen your toes. Hold for five seconds while stroking the top of the foot and toes. Relax the foot, release at the ankle joint and use your thumbs to massage the entire underside of the foot. Slowly fan the toes three to four times, stretching them apart as much as possible. Repeat with the other foot.
Seated Arch Stretch
While still seated with your feet on the floor in front of you, lift the heel of your right foot as high as possible. Position the bony arch directly over the toes of your right foot. Sweep the toes of the working foot back toward the chair and point the foot, gently pressing your toe knuckles into the floor. Feel a slight stretch in the bony arch of the foot and press your arch forward to increase the stretch. Hold for five seconds, pull back and repeat three to four times before continuing with the left foot.
Towel Grab
Sit in a chair with both feet firmly planted in front of you. Spread a hand towel on the floor to the right of your right foot. Pressing your right heel into the floor, rotate your foot to the right, flex your toes upward and grab the towel with the ball of your foot. Draw the towel toward you, release your grip and repeat until you have gathered the entire towel at the base of the chair. Work slowly and deliberately, effectively massaging the ball of your working foot and stretching out your toes with every tug of the towel. Spread out the towel again and repeat three to four times before continuing with the left foot.
References
- American Academy of Orthopaedic Surgeons; Heel Pain; March 2001
- NYU Langone Medical Center; Foot Problems: Could You Be Wearing the Wrong Shoes?; Anne Martinez; 2011
- Harvard Health Publications; 9 Ways to Fix Foot Pain; 2008
- Northwestern Health Sciences University; Keeping Your Feet Healthy; May 2010
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