Home Exercises for Foot Pain Relief

Home Exercises for Foot Pain Relief

June 5, 2023

Exercises For Foot Pain

The foot is very complex and there can many causes of foot pain.  Two causes of foot pain are Plantar Fasciitis and Achilles Tendonitis.  Try the exercises suggested for foot pain relief here to help ease pain and prevent future problems.  You should see some foot pain relief within 2 weeks and you should recover over approximately a 4-6 week period.  If you need additional help with your foot pain relief please give us a call at 800-930-8803 and set an appointment up with a board certified Physical Therapist to speed up your healing process.

1) Plantar fascia massage

Sit down and rest the arch of your foot on a round object (e.g. a tin of beans).  Roll the arch in all directions for a few minutes.   Repeat this exercise at least twice daily.

2) Sitting plantar fascia stretch

Sit down and cross one foot over your other knee.  Grab the base of your toes and pull them back towards your body until you feel a comfortable stretch.  Hold for 15-20 seconds.  Repeat 3 times.

3) Towel pickup

Sit down with a towel on the floor in front of you.  Keeping your heel on the ground, pick up the towel by scrunching it between your toes.  Repeat 10-20 times.  As you improve, add a small weight such as a tin of beans to the towel.

4) Calf stretch

a) Facing a wall, put both hands on the wall at shoulder height and place one
foot in front of the other. The front foot should be approximately 12 inches from the wall.  With the front knee bent and the back knee straight, bend the front knee towards the wall until the calf in your back leg feels straight, bend the front knee towards the wall until the calf in your back leg feels tight.  Hold the stretch for 15 seconds and repeat 3 times.

b) Repeat a) but bring the back foot forward a little so that the back knee is slightly bent. Hold 15 seconds and repeat 3 times.

5) Achilles tendon stretch

Loop a towel around the ball of your foot and pull your toes towards your body, keeping your knee straight.  Hold for 30 seconds.  Repeat 3 times on each foot.

Foot pain is a common complaint, and it can have many causes.  Here are other conditions that can affect the foot.

Causes of Foot Pain

Pain in the foot can be due to a problem in any part of the foot.  Bones, ligaments, tendons, muscles, fascia, toenail beds, nerves, blood vessels, or skin can be the source of foot pain.

The cause of foot pain can be narrowed down by location and by considering some of the most common causes of foot pain.

Heel Pain

 Plantar Fasciitis is the most common cause of heel pain.  The plantar fascia, a band of tough tissue connecting the heel bone to the toes, becomes irritated or inflamed.  Heel pain, worst in the morning when getting out of bed, is the most common symptom.  Arch pain may also be present.

Treatment for plantar fasciitis includes:

  • Rest
  • Heel and foot muscle stretches
  • Over-the-counter pain relievers
  • Shoes with good arch support and a cushioned sole
  • 830 Laser
  • Physical Therapy

Heel Spurs are abnormal growths of bone on the bottom of the heel bone that may be caused by an abnormal gait, posture or walking, inappropriate shoes, or certain activities, like running.  Spurs may cause foot pain while walking or standing,  Although one in 10 people has heel spurs only one in 20 of these people will have foot pain.  Heel spurs can occur in people with plantar fasciitis, but they do not cause plantar fasciitis.  People with flat feet or high arches are more likely to have foot pain from heel spurs.

Treatment for heel spurs include:

  • Cutout heel pad
  • Custom-made insert (orthotic) worn in the shoe
  • Wearing shoes that fit well and have shock absorbing soles
  • Over-the counter pain relievers
  • Rest
  • Surgery (rarely)
  • Physical Therapy
  • 830 Laser

Achilles Tendinitis is a common source of foot pain.  The Achilles tendon is longest tendon in the body and is often under significant stress.  If the calf muscles are too tight, this will place the tendon under an even greater stress.  Too much running or jumping in sports without proper stretching can also lead to this painful condition.

Treatment foe Achilles tendinitis include:

  • Stretching
  • Non Steriodal Anti-inflammatory medication
  • Good shock absorbing shoes
  • Massage
  • Physical therapy
  • 830 Laser
  • Modification of activities

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