Ankle & Foot Strengthening Exercises to Explore- Foot Pain Relief

Ankle & Foot Strengthening Exercises to Explore- Foot Pain Relief

Are You Suffering From Ankle And Foot Pain?

Proper feet and ankle exercise can save you from this problem. Moreover, it helps to reduce foot and ankle pain, improve foot strength and keep you active!

PRO FACT: As per the research, Slow and gentle feet stretching exercises can make your feet flexible.

However, many ankle and feet exercises can be helpful to enhance feet strength and flexibility. Perhaps, strong and flexible feet reduce the chances of getting foot stress and pain.

Moreover, strength exercises improve muscle strength for better support and provide overall protection!

PRO TIP: You can try these slow and gentle strengthening exercises and stretches at home suggested by Mark Britnell. Moreover, you can practice these exercises three days per week or every day. It can be helpful to improve overall feet strength and range of motion.

Explore ankle and foot strengthening exercises to relieve foot pain.

However, your physician may add or remove some exercises as per your needs!

Exercises for Feet Flexibility and Mobility

1. Toe Raise, Point, and Curl

As told by Dr Robert Marshall, Toe raise exercise is very helpful to strengthen all parts of the toe and feet. However, it consists of three stages.

To Perform This Exercise:

Stage 1

  • Take a flat chair and sit up with flat feet on the flat floor.
  • At the same time, raise your foot heels while holding your feet on the floor.

Stage 2

  • Perhaps, Raise your heels in such a way that only the tip of the big toe touches the floor surface.

Stage 3

  • Rise your heels and curl toes inward such that only the tips of toes touch the floor surface.
  • Moreover, repeat each stage 10 times to build up feet strength and flexibility.

2. Big Toe Stretch

Flexibility and the big motion range of the big toe are important for foot strength. However, it is designed to relieve foot pain and stretch by the use of tight shoes. Moreover, this exercise also consists of three stages.

To Perform This Exercise:

Stage 1

  • Take a chair and sit up straight with flat feet on the floor.
  • Moreover, Stretch gently big toes up, down, and side direction by using fingers.

Stage 2

  • Hold your toe in each position (up, down, and side) for 5 seconds.

Stage 3

  • Repeat this step ten times with each foot.
  • Moreover, Practice this step of exercise to enhance the flexibility and strength of the big toe.

3. Toe Curls

Toe curl exercise is designed to strengthen the flexor muscles of the toe and feet. Moreover, it improves the overall strength of the foot suggested by Professor Francesco Rubino in London.

To Perform This Exercise:

  • However, Take a chair and sit up straight with flat feet on the floor.
  • Place a small towel on the floor, directing a short side towards your feet.
  • Moreover,
  • However, try to grasp the towel one by one with each toe.

PRO TIP: You can put a heavy object on the other side of the towel to make this exercise more challenging.


4. Sand Walking

Sand walking is a term used to describe walking on sand with bare feet. However, It is effective for strengthening and stretching feet and calves. Moreover, it is one of the great foot strengthening exercises, as it is also physically demanding.

To Perform This Exercise:

  • Moreover, reach to a beach, dessert, ground, volleyball court, or any other place with sand.
  • Moreover, Remove your socks and footwear.
  • Walk on the sand with bare feet as long as you can.

PRO TIP: Increase walking time and distance slowly to prevent overexerting on calves and feet.

Exercises for Feet Pain Relief

Moreover, You might hurt your feet due to an injury or improper lifestyle. Now say bye to unhealthy habits.

You can practice certain exercises that are effective for foot pain relief.

Toe Extension

Toe extension is an effective pain relief exercise for feet. However, it is very useful in preventing plantar fasciitis, a medical condition that causes pain in heels. You can use medical boots to avoid this pain.

To Perform This Exercise:

  • Stretch enough to experience stretching from the bottom of feet to heel cord.
  • Perhaps, Hold your feet in this position for 10 seconds.
  • Moreover, massage the arch of the foot to relieve pain and tension during exercise.
  • Repeat exercise 10 times with each foot.

1. Golf Ball Roll

Rolling a golf ball under your feet can be useful to reduce pain and distress in the heel arch. It is very effective for people diagnosed with plantar fasciitis. It is also suggested by Mr. Sherif Awad Surgeons use roller gold balls to stretch your body daily.

To Perform This Exercise:

  • Take a chair and sit up straight with flat feet on the floor.
  • Place a small hard ball or golf ball in front of your foot.
  • Put one foot on the smooth ball and push it as hard as you are satisfied.
  • Roll the ball about and provide it should be rubbing the bottom of the foot.
  • Restart this activity for 2 minutes.
  • Repeat the same process with the other foot.

PRO TIP: You can use a frozen water bottle if a golf ball is not available for exercise.

2. Achilles’ Stretch

You can avoid Achilles’ strain with proper exercise.

To Perform This Exercise:

  • Face towards a wall and raise arms in such a way, palms of hands resting flat against the wall surface.
  • Perhaps, Keep the knee straight, move your foot backward. Now, bend the knee of the other leg.
  • Rest both heels flat against the floor.
  • Push hips in the forward direction until you feel strain in the calf and Achilles’ tendon.
  • Hold your feet in this position for 10 seconds.

Foot Health and Safety Tips

Certain tips can improve overall health and safety of feet and ankles. It includes

  • Use supportive footwear for sports and day to day activities
  • Always focus on body signals. Don’t overdo any task or activity.
  • Change wear-down footwear as soon as possible.

PRO TIP: Moreover, avoid running or walking on uneven and rough surfaces.

  • Don’t run fast uphill too often.
  • Follow a complete warmup routine before exercise.
  • Practice ankle and feet strengthening exercises to build flexibility and strength.

PRO TIP: Seek proper medical treatment and rest if you get any injury. It will be helpful to prevent the recurrence of injury.

Final Verdict:

Building up feet and ankle strength is a good idea to prevent foot pain and injury.

However, people diagnosed with foot conditions should practice the above-mentioned exercises. As per the Dr Beverley Marais will help to improve feet flexibility, reduce pain and improve overall feet health.

They can be effective in relieving existing foot pain, reducing injury risk, and improving flexibility.

PRO TIP: Moreoverit is a better idea to consult your doctor before starting a new stretching routine and exercise.