There aren’t many things that will put you in a more miserable mood than sore feet. According to David Riavi, a physical therapist who developed a special treatment technique to help rehabilitate athletes with sports injuries, most foot aches are caused by inactivity and lack of flexibility. David recommends a series of stretching exercises that will prevent pains and aches, as well as help you avoid future problems. It is highly recommended that you perform these stretches once a day in order to permanently rid yourself of chronically sore feet.
1. Stretch the Front of the Feet
The main problem area in the foot is the plantar fascia – a thick connective tissue that supports the arch at the bottom of the foot. This exercise prevents the muscle from getting stiff, thus significantly reducing the intensity of the pain.
• Sit on your knees as shown in the photo (1), making sure that your heels are under your pelvis and that the base of the foot is stretched.
• Maintain a straight back and keep your body weight on your feet, not your knees.
• Slowly lean back at a slight angle, while tightening your core muscles (2) and maintaining the bend in your feet to support your body.
• Hold this position for 30 seconds, take a one-minute break, and then repeat. Perform three repetitions.
2. Stretch the Back of the Feet
This exercise will improve your range of motion and concentrate on the muscles in your heels. This is particularly good for people who put a lot of strain on that area, such as joggers or power walkers. This exercise is similar to the front stretch and can be performed in tandem.
• Sit on your knees as shown in the photo (1), making sure that your feet are pulled back, and facing the ceiling.
• Maintain a straight back and keep your body weight on your calves, not your knees.
• Slowly lean back at a slight angle, while tightening your core muscles (2) and maintaining the bend in your feet to support your body.
• Hold this position for 30 seconds, take a one-minute break, and then repeat. Perform three repetitions.
3. Stretching the Arches
The arch of the foot has a lot of nerve endings and pressure points, which makes it particularly painful if the muscles become stiff. Despite it being a relatively small part of the foot, treating it is quite easy by using a tennis ball or something else that is not too stiff.
• Remove your shoes and place the tennis ball under the pads of your feet. Apply a little pressure on the ball.
• Roll the ball up and down the foot, from toes to heel and back.
• Roll the ball along the width of the pads.
• Repeat the exercise for about five minutes. Maintain a slow and steady pace, making sure to apply some pressure on the ball to make the exercise effective.
4. Stretching the Gastrocnemius Muscle
The gastrocnemius muscle is located in the back of your calves. This muscle is prone to painful spasms as a result of exercising, standing for a prolonged time, and jumping. These spasms are easily avoided with proper stretching.
• Use steps, a stool or any elevated surface that allows you to stand comfortably on the pads of your feet. Keep your heels in the air, with proper support for leaning forward.
• Place the pads of your left foot on the surface, keeping the other half of your foot in the air.
• Cross your right foot behind your left foot, as seen in the photo. (1)
• Slowly lower yourself, stretching the left foot. (2)
• Maintain this position for 30-60 seconds. Repeat the exercise with your opposite foot.
• Perform two repetitions per foot.
5. Sitting Calf Stretch
This is one of the best ways to keep your legs and feet flexible, and it requires very little effort. You’re in control of the level of stretching and even get some exercise for your arms as well. This exercise requires a long piece of fabric, rope, or an elastic band.
• Sit on the floor with your back straight. Fold your right leg in and stretch your left leg out – as seen in the photo.
• Run the band along the top of your foot and grab both ends in your hands.
• Gently pull the band back to stretch your foot, while making sure not to lock your knees or letting them bend down.
• Maintain the stretch for 20-30 seconds and then switch legs.
6. Calves and Ankles Yoga Stretch
This stretch is commonly known as “downward facing dog” and it is effective for stretching your body, particularly your legs. This exercise may be difficult for some people, so it must be performed with caution. If at any point you are in pain – STOP!
• Start by lying on the ground in a plank position – stomach on the ground, with your forearms and toes supporting your weight.
• Raise your pelvis upwards, until your body is in an inverted V position as seen in the photo.
• Now push your right foot down until it is flat on the floor.
• Maintain this stretch for 30 seconds, and then switch legs.
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