How to stretch to keep foot pain away

If you have ever experienced bouts of pain in your foot then you know how difficult it can be to resolve it.  Often, pain presents as a result of an overuse type strain to the muscles in the feet and this may start a cycle of chronic pain. Knowing some useful stretches can help prevent or resolve foot pain. Try some of these basic stretches to make your feet feel good:

Hamstring stretch

Bend down from the waist with the feet spread wider than hip width.  Hold the stretch for 30 seconds, then staying down stretch to the right ankle for 30 seconds and then to the left ankle for 30 seconds.

Calf stretch

Bend the right knee and extend the left leg straight back keeping the upper body vertical.  You should feel the stretch in your left calf.  Then switch sides. Hold each side for 30 seconds.

Foot stretch:

Point the foot and ankle with your toes to create a c-shape. Then extend the toes and ankle up towards your leg. Stretch the arch by gently rolling a tennis ball under the arch. Repeat 10-15 times each foot.

These few stretches alone can help prevent heel pain as well as leg pain. Take some time to do these throughout your day and you feet will thank you.

Author

Dr. Meeta Pancholi Dr. Pancholi is a foot and ankle specialist. She has been in private practice for 20 years in the Lehigh Valley area with offices in Palmerton and Hazleton. She is board certified by the American Board of Wound Management and the American Board of Foot and Ankle Surgeons.