5 Stretches to Ease Foot Pain Recommended By Physiotherapists

It’s important to incorporate foot strength and mobility exercises into a runner’s strength and recovery routine for optimal performance and injury prevention.

Neglecting foot strength and mobility can lead to a variety of issues such as plantar fasciitis, Achilles tendonitis, shin splints, and even knee and hip problems.

It is essential to prioritise exercises that target the muscles, tendons, and ligaments of the foot.

Our 5 Favourite Stretches to Relieve foot pain:

Remember, it’s important to listen to your body and not push beyond your comfort level. Start slowly and gradually increase the duration and intensity of these stretches over time.

Always seek advice from your doctor or physiotherpist.

Toe Splaying

Sitting or on the couch – open up toes as wide as possible, trying to avoid them rising upwards.

Repeat this exercise 10-15 times to strengthen the deep muscles of your feet.

toes closed

toes splayed

Ankle Circles

Sit on a chair and extend one leg in front of you.

Rotate your ankle clockwise for 10 seconds, then switch to counterclockwise for another 10 seconds.

Repeat this exercise on the other foot.

Ankle circles help improve ankle flexibility and relieve stiffness.

rotate your ankle clockwise

switch to counterclockwise

Heel-to-Toe Walk

Find a clear, flat surface and walk in a straight line, placing your heel directly in front of your toe with each step.

This exercise can improve balance, strengthen your calves, and promote proper foot alignment.

Focus on having the three “points of contact” of the foot – the 1st Metatarsal, 5th Metatarsal and heel, with a beautiful triangle in between the three points.

foot stretches by a physio - the toes

Hacky Sack Pickup

Place a small hackey sack on the floor and pick up and move with each foot.

This exercise helps strengthen the muscles in your toes and promotes better balance.

Ankle circles help improve ankle flexibility and relieve stiffness.

place hackey sack under foot

pick up and move with each foot

Trigger point Ball Massage

Roll the sole of your foot over the ball in either standing or sitting, applying gentle pressure.

Move your foot back and forth and side to side to massage different areas.

This exercise helps relax tight muscles and provides relief from foot pain.

foot stretches by a physio - the toes

Remember, if you’re experiencing persistent foot pain or discomfort, it’s always a good idea to consult with a healthcare professional for a proper diagnosis and individualized treatment plan.

These exercises can be helpful, but they should not replace professional medical advice.

Take care of your feet, and keep them happy and healthy!

Here at Physio and Fitness Clinic, we can assist you with your sports injuries. Make an appointment with a physio today.