Here I explain how to relieve foot pain with easy stretches .
One of the most common causes of this pain is plantar fasciitis .
It manifests as a sharp pain in the heel, often described as a "nail in the heel" sensation.
Plantar fasciitis is an inflammation of the plantar fascias.
What are plantar fascias? It is the part under the arch of the foot that goes from the heel to the toes.
Fortunately, there are stretching exercises to relieve plantar fasciitis pain in just 12 min.
Here are 6 easy exercises to do against those foot pains . Watch:
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The main causes of plantar fasciitis, also called "plantar fasciitis" are:
- worn or unsuitable shoes,
- poor posture of the feet,
- overweight or sudden weight gain,
- repetitive movements that can cause tearing and
- a postural disorder in the arch of the foot.
In addition to heel pain, symptoms plantar fasciitis include:
- a retraction of the calf,
- intermittent pain in the arch of the foot and
- sharp pains that appear after getting up in the morning or after a sports session.
The exercises below ease heel tension by stretching the plantar fascia and Achilles tendon.
They also reinforce the calves, for better ankle and heel stability.
Now let's see together these 6 exercises in detail so that they do you good instantly:
Don't worry, these exercises are super easy!
And you don't need complicated equipment to make them.
All you need is a yoga brick and a tennis ball.
Then, just do these stretches 1 to 2 times a day to relieve your foot pain.
And icing on the cake, these exercises are quick to do!
You only need 12 minutes in total to do these 6 exercises.
Let's start now with the first exercise.
Do 2 repetitions of 30 sec on each side.
Use this light stretch to relieve tension in your arches, ankles, and calves.
1. Lay your yoga brick flat on the floor.
2. Place the front of the right foot on the edge of the brick, keeping the heel on the ground.
3. Slowly shift your weight forward onto the brick until you feel a stretch in your calf, ankle, and plantar fascia.
4. Hold this position for 30 seconds, and switch feet.
Do 2 repetitions of 30 sec on each side.
Total stretch time: 2 mins
Do 3 repetitions of 30 sec on each side.
This stretch relieves tension in the plantar fascia, targeting the area in the front of the foot and toes.
1. Place the toes and right forefoot in the center of the yoga block.
2. Raise your heel until you feel a stretch in the toes and plantar fascias.
3. For a deeper stretch, slowly shift your weight forward.
4. Hold this position for 30 seconds, and switch feet.
Do 3 repetitions of 30 sec on each side.
Total stretch time: 3 mins
Do 10 reps on each side.
This exercise strengthens the calf and ankle muscles for better stability and to reduce pain.
1. Stand on your tiptoes in the center of the yoga brick.
Note: for more stability, you can lean against a wall with your hand.
2. Lower your right heel towards the floor until you feel a stretch in your foot and calf.
3. Raise your right heel putting all your weight on the front of the foot, and contract the calf muscle at the end of the movement.
4. Repeat this movement 10 times, then switch feet.
Do 10 reps on each side.
Total time: 1min
Do this exercise for 1 min on each foot.
Myofascial release is an effective technique for loosening knots and relieving tension in the arch of the foot.
You can do this exercise seated, at home or in the office.
1. Get into a seated position with the tennis ball at your feet.
2. To start, put the tennis ball under your arch.
3. Crush it under your foot, until you feel a release in the fascias.
4. Then roll the ball slowly under your foot, from heel to toe.
5. When you spot a harder or more painful area, smash the ball there until the pain subsides.
6. Do this exercise for a minute, then switch feet.
Do this exercise for 1 minute on each side
Total time: 2 mins
Do this exercise for 1 min on each side.
This exercise strengthens the calf and ankle muscles to release tension in the heel.
1. Get into a seated position with the tennis ball at your feet.
2. Rest your forearms on your thighs.
3. Put the tennis ball under your heel, with your forefoot on the ground.
4. Drive your heel up and down on the tennis ball, using your forearms to put pressure on your calves.
5. Continue the movement for one minute, then switch feet.
Do this exercise for 1 minute on each side.
Total time: 2 mins
Do 10 reps on each side.
This exercise strengthens the plantar fascia by bending and spreading the toes.
1. Put the tennis ball under the forefoot, keeping the heel on the ground.
2. Curl your toes over the top of the tennis ball, as if picking it up.
3. Continue squeezing for a few seconds, then release and spread your toes.
4. Repeat this movement 10 times, then switch feet.
Do 10 reps on each side.
Total time: 2 mins
