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Top 10 Exercises and Tips to Relieve Foot Pain

If you've ever experienced pain in your feet or heels, you're not alone. This can happen after exercising, standing for long periods of time, or gaining weight and can damage or tear the tissue in your foot, causing inflammation and pain.

We have compiled some exercises and tips that can relieve inflammation in your feet and heels, as well as prevent it from happening again. However, if the pain is intense or recurrent, we advise you to call us at   or schedule an appointment online. There are also many simple exercises and lifestyle changes that can help to relieve foot pain and prevent it from returning. Here are 10 of the most effective exercises and tips for relieving foot pain:

  1. Start by gently stretching your toes and feet several times a day. This will help to loosen up any tightness and increase flexibility. Check out our step-by-step stretching guide.
  2. Try massaging your feet with a tennis ball or other small, round object. This can help to relieve pain and tension in the muscles and tissues.
  3. Soak your feet in warm water for about 15 minutes each day. This will help to reduce inflammation and ease discomfort. We recommend soaking in a lemongrass infused Epsom salt, Relax, to reduce help reduce inflammation.
  4. Wear supportive, non-flexible shoes that fit well and provide adequate arch support. This will help to minimize stress on the feet and prevent further pain. We highly recommend Brooks, Asics or New Balance.
  5. Avoid walking barefoot on hard surfaces as much as possible. We recommend having a separate pair of tennis shoes in the home while cooking, cleaning and doing laundry. During those relaxing times, a sturdy house slipper will suffice.
  6. Try using over-the-counter pain relievers such as ibuprofen or acetaminophen to help reduce pain and inflammation. If you want to avoid oral medications, you can apply a topical anti-inflammatory call Soothe. Soothe is a pain-relieving stick that contains 1000mg of CBD, arnica, eucalyptus, and lavender oils. This ultra-potent combination will reduce pain for a minimum of 4 hours.
  7. If you have diabetes, be sure to keep your blood sugar levels under control. High blood sugar can cause nerve damage that can lead to foot pain. If you have already been diagnosed (or suspect you have) neuropathy, contact our office immediately for conservative treatment options at 859-264-1141.
  8. The towel stretch is an excellent way to improve flexibility. Here's how you do it: sit on the floor with your legs out in front of you and a rolled-up towel by your side. Place the towel on the bottom of one foot, then hold both ends of the towel and gently pull it toward you for 15 seconds or more. Do 2-4 repetitions per leg. You can watch a demo of this stretch here.
  9. The toe stretches. To do this easy exercise, find a chair and sit down with your feet flat on the floor in front of you. Take hold of your big toe with your hand and then gently pull it back and up towards you. Repeat 2 to 4 times before taking a break for a few minutes; aim to do this several times throughout the day for best results.
  10. The calf stretch is easy and painless. To do it, stand an arm's length away from any wall. Take your right foot and place it behind your left one. Then, very slowly bend your left leg towards the wall in front of you while making sure to keep both knees straight with heels flat on the floor; hold for 15-30 seconds before taking a break (repeat 3 times each side).

Foot pain can be a real nuisance, but it doesn’t have to keep you from living your life. These exercises and tips are a great place to start if you want to start relieving your foot pain today. If the exercises and lifestyle changes don’t seem to be helping, or if your foot pain is severe, please schedule an appointment with our team of experts. We can help you get on the path to relief and prevent future foot problems. Thanks for reading!