Whether you’re mending a sports injury or dealing with a chronic issue, on-going foot pain can be frustrating and challenging to deal with on a daily basis. That’s why podiatrists often recommend a combination of stretching, physical therapy, and routine visits to alleviate symptoms. If you’re experiencing foot or heel pain, here are three stretches you should incorporate into your morning routine. 

A Guide to Soothing Foot Pain

1. Seated Calf Stretch 

Start in a comfortable seated position with your legs extended outward at a 90-degree angle. Lean forward until your hands grip your toes and pull back gently. If you’re having trouble reaching your toes naturally, a towel is an excellent accessory. Wrap the towel around both of your feet and grip both ends. Arrange the towel at the balls of your feet and tug back toward your chest. Hold the position for 30 seconds before releasing. This motion will stretch both your calf muscles and your feet and it’s particularly beneficial when you experience heel pain or trouble with arch support.  

2. Heel Stretch

Remain in the same seated position with the legs extended straight ahead and take turns pointing and flexing both feet upward and outward. These movements will loosen up the ligaments to relieve foot pain primarily focused in the heel. 

3. Roller Stretch

To perform this stretch, find a comfortable chair with sturdy back support and a water bottle, tennis ball, or foam roller. Once comfortably seated, place one of the objects above underneath your foot and roll it backward and forward from toes to heel. This motion stretches and loosens the plantar fascia ligament to reduce foot pain while exercising or going about your day. 

Westside Podiatry Group has helped residents throughout the Greater Rochester, NY, area with heel spurs and chronic foot pain for over 38 years. If you’re looking for an experienced podiatrist to help relieve on-going heel pain, bunions, or ingrown toenails, schedule your appointment today! To book a session at their Ridge Road location, call (585) 225-2290, or (585) 247-2170 for Beahan Road, and (585) 506-9790 for Westfall Road. For more information on the foot care provided by this trusted podiatry team, visit their website.