Simple exercises to reduce foot pain + how to prevent it

 To reduce pain in your feet, you need to move them, and below you can see some great exercises for that purpose.

Foot pain is a problem that many people face. There are countless reasons for these pains - from long standing and hard training, all the way to increased body weight.

If you have very strong pains that do not go away, it is always good to consult a doctor.

In the meantime, you can start with some simple exercises that don't take much time and can still make a difference.

Exercises to reduce foot pain

1. Toe Stretch: Sit in a chair with a straight back. Cross your left leg over your right and grab the big toe of your left foot with your left hand.

Gently move it left and right and back and forth for a few seconds. Repeat with the other leg.

2. Stretching the leaves: Stand in front of a wall and lean on it with your palms and straight arms. Take a step forward with your right leg and begin to bend your knee. The back leg should remain straight and the foot completely on the ground and you will feel a stretch in the calf.

Hold the position for 15 to 30 seconds, then return to the original position. Do three repetitions with each leg.

3. Stretching with a towel: Sit on the floor with your legs straight. Grab the towel from both sides and place the middle part under your feet (as in the illustration).

Gently bend forward while pulling the towel with your hands, stay in the position for at least 15 seconds, then straighten up. Do 2 to 4 repetitions

4. Finger wiggle: For this exercise you will need some marbles. Place the marbles on the floor and with the toes of one foot try to place them in a glass or any container. Then repeat with the other foot.

5. Morning stretching: In the morning, before you get out of bed, move your feet – start with a circular motion, then stretch them forward by curling your toes down, then back.

6. Foot massage: Sit in a chair with a straight back and place a tennis ball under one foot (you can also use a bottle full of cold water to reduce swelling).

Move the ball back and forth with your foot about 10 times, then repeat with the other foot.

7. Toe Curl: Sit up straight and place your feet on the ground. Raise your toes slightly, bend them down and hold the position for a few seconds. Then bend them up and hold again for a few seconds. Repeat the exercise five times.

8. Standing on your toes: Stand on the edge of a step, but only with the front of your feet. You can stand on anything loose, just make sure there is something to hold on to.

Then lower your heels below the level of the step, hold for a few seconds, then stand on your toes and hold for a few more seconds. Repeat 10 times.

9. Towel exercise: Place a towel on the floor, step on it with one foot and squeeze your toes to crumple the towel, as in the illustration. Hold for about 15 seconds, then repeat with the other leg.

ways to reduce the risk of foot pain

Wear low shoes with thicker soles. Comfortable shoes are key to reducing foot pain. It would be a good idea to buy orthopedic insoles as well.

After exercise, cool your feet. Put a few ice cubes in a towel and hold it for 10 minutes on the places where you feel pain.

Avoid walking barefoot on hard surfaces. At home, it is best to wear slippers, preferably orthopedic ones.

Do not "tuck" your feet with the blanket. When you sleep, try to give your feet as much space as possible.