Feet Exercises and Stretches

Experts say that the main reason for foot pain is inflammation of the ligament that connects the heel to the toes and runs through the bottom of the foot (plantar fasciitis). This condition is called plantar fascia – it can be pretty painful and debilitating and is one of the most common forms of foot pain. There are many causes for plantar fascia such as weight gain, and the condition is more common in pregnant women as well as athletes or people who spend too many hours on their feet. Although the condition can be treated with medications or surgically, there are simple and easy exercises which can relieve the pain. Here’s what you need to do:

Take a water bottle and put your foot over it, then cross one of your legs over the other and pull your big toe upwards. Hold the position for 15 seconds, then release and repeat 3 sets of the exercise. Repeat it with your other foot as well.

Here’s another exercise that can relieve plantar fascia pain – put a folded towel under the arch of your foot and pull upwards slowly until your foot is right in front of you. Hold the position for 20-30 seconds, then repeat 3 more sets of the exercise.

Finally, calf stretching can help as well. Extend your leg with a lunging movement and hold the position for 30 seconds, then repeat the exercise in 3 sets.

Here are some tips that will help you prevent the condition:

Ensure proper feet support

Proper foot support is very important for the health of your feet, so make sure to wear nice orthopedic shoes. Walking in weak footwear or walking barefoot often will only put too much stress on your heels and cause much pain.


If you want to keep your body weight in check, you must exercise for at least 30 minutes a day. This will stretch your muscles and joints and keep the ligament from becoming too tight.

Keep your weight controlled

Keeping your weight in control will prevent unnecessary pressure on your feet.

Start slowly

When exercising, make sure to warm up first and start slowly to prevent injuries.

Take it easy

Avoid straining your feet too much – don’t stand in one spot for a long time as it can become very painful.

One last thing: always consult your doctor before making and lifestyle changes.