Top 7 Exercises for Foot Pain

Foot pain is common among all kinds of people, especially professional athletes and runners. It is essential to have a strong, mobile foot to be able to absorb shocks and push-off. Having a strong foot is crucial to avoid foot pain.
Here are the top 7 exercises for foot pain.

7. Toe Splay

This exercise aims to enable you to have more control over the muscles controlling your toes. Try to sit as relaxed as possible, place your feet on the floor, and spread your toes apart for 5 seconds. If you feel it is too easy, loop a rubber band around your toes. (1)

6. Toe Extension

If you at risk of developing plantar fasciitis, this exercise is great for preventing it in addition to relieving heel pain. Grab your toes and pull them in the direction of your ankles. You should feel the stretch along your foot. (2, 3, 4)

5. Toe Curls

This exercise is great for strengthening the muscles of your toes and feet, especially the muscles on the top of the feet. Put your foot on a towel placed on the floor and scrunch your toes in order to pull the towel towards you. (5, 6, 7)

4. Marble Pickup

This exercise is beneficial for making your entire foot stronger, especially the muscles on the bottom of the feet and toes. Put some marbles on the floor and pick one at a time with your toes. Place the marbles in a bowl. Pick all the marbles with one foot then repeat with the other. (8, 9)

3. Big-Toe Stretch

This exercise allows you to increase the range of motion of your big toe. It is recommended to do this exercise after wearing your shoes for a long time. Gently use your fingers to stretch your big toe in all directions. (10, 11, 12)

2. Ball Roll

This exercise is highly recommended for people with plantar fasciitis and people who have arch pain. Roll the bottom of your foot on a tennis ball or any hardball massaging it for two to three minutes. (13, 14, 15, 16, 17, 18, 19, 20)

1. Achilles Stretch

The Achilles tendon runs from your heel and goes to your calf muscles. When you keep this tendon stronger and more flexible, you will prevent many injuries. There are many forms of Achilles stretches; choose the best for you. (21, 22, 23, 24, 25)