8 Exercises for Relieving Foot and Ankle Pain

Do you have foot or ankle pain that’s been bothering you for weeks, months, even years in Albany, Georgia? It can be frustrating to deal with these pains day in and day out. But don’t worry, today you’ll learn some exercises that will help relieve your pain to be more manageable. You can consult with an Albany foot and ankle specialist before anything else. Which Are these workouts to stick to?

  • Big Toe Stretch

This is an excellent stretch for your big toe. Start by sitting down with your legs straight out in front of you. Place the ball of your left foot on top of your right thigh and use your hand to gently pull your big toe back until you feel a stretch in the front of your foot. Hold for 30 seconds and then switch feet.

  • Standing Calf Stretch

This stretch is great for your calf muscles. Start by standing with your feet hip-width apart and your hands on a wall or a chair for support. Place your left heel on the ground and press down while keeping your right leg straight. You should feel a stretch in the back of your right calf. Hold for 30 seconds and then switch sides.

  • Heel Raises

This exercise is excellent for strengthening your calf muscles. Start by standing with your feet hip-width apart and holding onto a chair or wall for support. Slowly raise your toes, hold for two seconds, and lower back down. Do three sets of 10 repetitions.

  • Tennis Ball Massage

This massage is suitable for relieving pain in the arch of your foot. Start by rolling a tennis ball under your foot from the heel to the base of your toes. Apply as much pressure as you can tolerate. Do this for two minutes and then switch feet.

  • Sitting Plantar Fascia Stretch

This stretch is great for the plantar fascia, which is the tissue that runs along the bottom of your foot. Start by sitting in a chair with your legs out in front of you. Place a towel around the ball of your left foot and gently pull back on the towel until you feel a stretch in the bottom of your foot. Hold for 30 seconds and then switch sides.

  • Seated Foot and Heel Raise

This exercise is great for strengthening the muscles in your feet and ankles. Start by sitting in a chair with your feet flat on the ground. Slowly raise your heels to stand on your toes, hold for two seconds, and then lower back down. Do three sets of 10 repetitions.

  • Marble Pickup

This exercise is excellent for strengthening the muscles in your feet and toes. Start by placing 20 marbles on the ground in front of you. Pick up each marble one at a time using only your toes and put it in a cup or bowl. Do three sets of 10 repetitions.

  • Sand Walking

This exercise is good for improving balance and coordination. Start by walking barefoot in the sand for at least 10 minutes if you can walk for long periods or further distances.

These are just a few exercises that can help relieve foot and ankle pain. Be sure to talk to your doctor before starting any new exercise routine. And always be sure to warm up and cool down properly. These exercises should help to improve your mobility and relieve some of the pain you’re experiencing.

 

 

 

 

 

 

 

 

 

 

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