Stretches and Exercises for Feet

According to experts, one of the main reasons for pain in the feet is inflammation in the ligaments, which connects the toes with the heels, and goes through the bottom of the foot. It is also known as plantar fasciitis, one of the commonest forms of feet pain. It can be pretty debilitating and painful.

This condition occurs as a result of many reasons, such as weight gain. Pregnant women and athletes also often suffer from this condition, and people who spend too many hours standing on their feet, as well.

This condition may be treated surgically or with medications. However, there are a few very easy and simple exercises that eliminate this pain. All you need to do is:

Start off by taking a water bottle and putting your foot over it, before crossing one of your legs over the other and pulling your big toe towards the ceiling. Remain in this position for 15 seconds, and once done, release it. Do 3 sets of this exercise and repeat it with the other foot as well.

Another exercise which is highly efficient at relieving plantar fascia pain is the towel exercise. Put a towel (folded) under the arch of your foot and pull upwards slowly, until your foot is in front of you. Remain in this position for 20-30 seconds and repeat three sets of the exercise.

At last, the calf stretching plan is of great help as well. All you have to do is extend your leg with a lunging movement, and remain in that position for 30 seconds. Do 3 sets of this exercise with each leg.

The following tips will prevent you from this condition:

Provide proper feet support

Ensuring proper support for your feet is of extreme importance for the health of your feet. Therefore, try to wear good and comfortable orthopedic shoes. If you walk barefoot or in weak footwear, it will put additional stress on your heels.


Exercise at least half an hour on a daily basis if you want to keep your body weight controlled. It will stretch your joints and muscles and prevent the ligament from being too tight.

Keep your weight controlled

Control your weight to avoid additional pressure on your feet.

Start slowly

When doing some exercises, always warm up first and begin slowly in order to prevent injuries.

Take it easy

Don’t stand on your feet for a long period of time and on one place, because might become very painful.

Last but not least: consult your doctor always before making any lifestyle changes.

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