What Exercises Can I Perform To Relieve My Foot And Ankle Pain?
It’s common to experience foot and ankle pain at some point in life. The reason for this can be due to a number of reasons, including injury, obesity, or being on your feet all day long. There are exercises that you can do to help relieve the pain in these areas and we’ll discuss them below!
There are a number of exercises that you can do to help stretch your ankles and relieve some tension. Below we’ll discuss two-foot and ankle-relieving exercise techniques, calf raises, and foot dorsiflexion.
1. The Calf Raise
This is an easy one where all you have to do is stand on your toes for five seconds with both feet planted firmly in place before slowly lowering back down again. Repeat this ten times or more if needed! Foot Dorsiflexion – To perform this move lie down flat on your back with your hands behind your head. Slowly bend only at the knee (keeping them straight) until they’re over top of their respective knees while keeping both feet flat on the ground. Slowly straighten your knees back to their original position and repeat this ten times or more if needed.
2. Calf Stretch
Stand up with one leg bent in front of you so that it is flat on its heel while keeping the other one planted firmly behind you in a standing position, then lean forward until your stomach touches the calf muscle being stretched for five seconds before returning to an upright position and repeating this at least three times per stretch. Repeat these stretches two or more times per day depending on how much relief you need!
3. Toe Touches
To perform this exercise lay down flat on your back with both feet facing skyward as well as both hands by either side of your head. Gently pull each foot in towards the other until you can reach your toes with either hand. Hold this stretch for five seconds before returning to an upright position and repeating as needed.
4. Hamstring Stretch
To perform this exercise lay down flat on your back with both feet facing skyward as well as both hands by either side of your head, then straighten one leg out in front of yourself so that it is fully extended (or just beyond). Next, gently pull at the hamstring muscle being stretched while using the arm opposite from where you’re stretching to prevent any further movement. Hold this stretch for five seconds before returning to an upright position and repeating two more times per limb you need relief!
5. Calf-Stretch Machine
If none of these exercises are working effectively or you’re feeling pain in other areas of your foot or ankle, then it may be time to invest in a calf-stretch machine. These machines are designed to help stretch and relieve tension from the muscles that run down the back of your leg.
While these exercises will provide some relief for most people who experience foot and ankle pain, please do not hesitate to contact an orthopedic specialist if you have any concerns about their condition!
If you are experiencing foot and ankle pain, there may be a number of exercises that will help alleviate the discomfort. Whether it’s stretching, strengthening, or balance training – we have some quick ideas to get your feet feeling better! To see more exercises for relieving foot and ankle pain visit us today!
Are You Looking For Foot And Ankle Pain Relief?
At Pace Physical Therapy, we know that pain in the foot and ankle can really slow you down. To make sure this doesn’t happen, our recovery plan will typically involve a mixture of advanced hands-on physical therapy procedures such as massage or ultrasound; exercises to improve balance and strengthen your feet (exercises on a balance board are great for relieving joint issues); specialist facilities like electric stimulation machines which relieve swelling by restoring blood flow with an electrical current; or even orthotic footwear if needed to ensure mobility isn’t compromised again in future. We’ll also recommend lifestyle changes so long-term problems don’t arise too! We all want to lead a life of comfort and happiness. The trouble is, it’s not always easy after an injury or accident takes us out of commission for weeks at a time with debilitating pain in our joints. Take care of your feet and ankles by getting the right treatment from Pace Physical Therapy! Contact us today to schedule your appointment!
