Exercises for Foot Pain

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Whether you run, walk, hike or rock climb, foot problems can throw a big wrench into your activities. Foot problems like toe tendinitis and plantar fasciitis can take you out of commission for a long time if not handled properly. When foot pain hits, don't ignore the problem--treat your foot's ailments to enjoy a quick recovery and return to normal form.

Instructions

Difficulty: Moderately Easy

Step 1

Stretch your foot muscles prior to any exercise. Pull your toes back toward your shin to stretch your plantar muscle. Then stand up with your weight on one leg, plant the toes of your other leg on the ground and lower your body as your knee bends forward and loosens up those foot muscles further.

Step 2

Sit on a chair with your feet flat in front of you, sides touching. Rise onto the balls of your feet, then lift up onto your tiptoes. Curl your toes underneath, keeping the rest of the foot elevated. This will help ease toe cramps and arch pain.

Step 3

Squeeze your toes together with your feet planted flat on the ground. Do this a few times, then place pens or pencils between your toes and try again. Increase the size of object to small corks to help relieve toe cramps.

Step 4

Place each big toe inside the loop of the same thick rubber band. Keeping your feet planted, pull the toes away from each other against the tension of the rubber band. This will help people with bunions and toe cramps.

Step 5

Place a think rubber band around all the toes of a foot and spread them. If the exercise is too easy, place a second rubber band around the toes and try again. This will help relieve pain from toe cramps and bunions.

Tips & Warnings

Use a hot pad or other heat application on your sore foot at least three times a week for 20 minutes. This will reduce inflammation and loosen muscles and other tissue.

Do not continue exercise if stabbing pain develops.

Article Written By Jonathan Croswell

Jonathan Croswell has spent more than five years writing and editing for a number of newspapers and online publications, including the "Omaha World-Herald" and "New York Newsday." Croswell received a Bachelor of Arts degree in English from the University of Nebraska and is currently pursuing a Master's of Health and Exercise Science at Portland State University.

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