We are going to walk you through simple at home exercise that you can do at your convenience that will help you reduce foot pain to greater extent.
Big Toe Stretch
Sit in a straight-backed chair with your feet flat on the floor. Pick one foot up and place it on your opposite thigh. Gently use your fingers to stretch your big toe up, down, and to the side away from the other toes. Hold the stretch in each direction for five seconds. Repeat 10 times in each direction. Repeat with the opposite foot.
Sit in a straight-backed chair with your feet flat on the floor. Keep your toes flat on the ground and raise your heels until only the balls of your feet and toes touch the ground. Hold for five seconds. Point your toes so that only the ends of your big and second toes touch the ground. Hold for five seconds. Keep your heel off the ground and roll your toes under so that that tops of your toes touch the ground. Hold for five seconds. Repeat each position 10 times.
Squeeze your toes.
To strengthen the toes and help alleviate foot pain from hammertoes (when a toe resembles a claw), separate your toes using corks or foam toe separators and then squeeze your toes together for five seconds. Repeat 10 times.
Roll a ball.
Want to create an instant massage for the bottom of your feet? Roll a golf ball or tennis ball under the ball of your foot. Apply light pressure for about two minutes. This exercise can be helpful for arch pain, cramps, and heel pain from plantar fasciitis
Stretch standing up.
A weight-bearing, runners-type stretch can be helpful for foot pain in the arch. Stand up and place your toes against a wall; lean forward a little until you feel your arch stretch. Repeat using the other foot.
Give yourself a foot massage.
Start with your toes, using your thumb to massage them in circular motions. Then move to the arch under your foot and gradually work your way down to the heel, applying pressure with your fingers and palm of your hand. Use lotion to allow your hand to move smoothly over your foot.
Try these all. Reach out to us if any assistance is required. Happy feet!
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