If you lack strength and flexibility in your feet, you may be more susceptible to sprains, fractures, and tendinosis. Fortunately, you can reduce your risk and minimize foot pain by doing some daily exercises. Use the following tips to support the muscles and increase your range of motion. 

What Exercises Are Good for Feet?

1. Big Toe Stretching 

Stretching the big toes is especially important for relieving foot pain and discomfort after wearing constricting shoes. Sit upright in a chair with your feet flat on the floor.

Rest your left foot on your right thigh, and use your fingers to stretch the big toe upwards, downwards, and to both sides, holding each position for five seconds. Repeat with the opposite foot. 

2. Walking Through Sand

The soft texture of sand beneath your feet can offer resistance that strengthens the muscles. Walk barefoot through a volleyball court, play area in the backyard, or along a beach to exercise the calves, Achilles tendon, and smaller foot muscles.

3. Ball Rolling

Relieve foot pain, arch discomfort, and plantar fasciitis symptoms by rolling a golf ball or small yoga ball under the muscles. With your feet flat on the floor, place the ball in front of you.

Use the round object to massage the undersides of your feet, leaning into it and applying pressure to the affected areas. Do this for about two minutes with each foot. 

4. Toe Splaying

Toe splaying increases muscle control. Sit upright with your feet on the floor and spread your toes as wide as possible. Hold this position for five seconds, and repeat ten times.

For more resistance and strength building, wrap a rubber band around the toes. This exercise can be easily performed while you work from home or read a book.

When you need professional solutions to relieve foot pain, make an appointment with Aquilar Foot Care Clinic. This podiatrist offers foot and ankle treatments, including physical therapy, orthotics, and surgery, to clients throughout Russellville, AR. Call (479) 890-3668 to book an appointment with this foot doctor and get started on a customized care plan. Visit the website to learn more about their treatments.