Dealing with foot pain can significantly impact your daily life, making even the simplest movements uncomfortable. Whether you’re experiencing discomfort in your heel or toe, every step can become painful, and activities like walking or running may seem out of reach. The good news is that you don’t have to live with this pain—there are effective ways to relieve foot pain.
At Solutions Physical Therapy & Sports Medicine, we’ve helped many individuals overcome foot pain without the need for surgery or injections.
Simple exercises can make a big difference when you need to relieve foot pain and promoting healing. Here are three easy exercises that can help you get back on your feet, pain-free:
Plantar Fascia Stretch
If you’re feeling discomfort in the arch of your foot or the bottom of your heel, this stretch is particularly beneficial. It targets the plantar fascia, the connective tissue running along the sole of your foot, and the tendon that links it to your heel.
You should feel a gentle stretch along the bottom of your foot, extending into your heel. For the best results, make sure to pull up on your toes.
Perform this stretch three times daily.
- Hold for 30 seconds
- Rest for 10 seconds
- Repeat twice more
Eccentric Heel Raise
This exercise works to strengthen your calf, Achilles tendon, plantar fascia, and even the muscles controlling your big toe. Even if your calf is strong, this exercise can stimulate healing in an irritated or weakened plantar fascia or Achilles tendon.
It also helps retrain the muscles in your big toe. Just be sure to keep the pain level at a manageable 2 out of 10 on a pain scale.
- Begin with 2 sets of 10 repetitions, taking 3 seconds to lower your heel.
- Gradually work up to 3 sets and increase reps to 15.
- Once comfortable, you can try this on a step or add weight.
Do this exercise three times a week. Remember, a mild level of pain (up to 2/10) is expected and can aid the healing process, but avoid sharp or intense pain.
Loaded Big Toe Flexion
If your big toe hurts during walking or running, this exercise could provide relief. It helps activate the muscles in your arch that control the big toe.
While sitting, raise your heel as high as possible while keeping your big toe pressed flat on the floor. Alternate between pushing your big toe down and relaxing the pressure.
Some things to keep in mind with this exercise:
- You might experience some cramping in your arch, but this will subside as the exercise gets easier.
- As the exercise becomes easier, progress to doing it while standing or in a partial lunge.
- Perform 20 repetitions with 5-second holds, twice a day.
None of the exercises above should make you hurt more.
If you’ve tried these and you’re still hurting, we can help you!
At Solutions Physical Therapy & Sports Medicine, our physical therapists in Alexandria, Springfield, and Arlington, VA are experts at helping people relieve foot pain and will develop a plan to help you stop it.
Call us at 703-299-3111, or click here to request and appointment.
A member of our team will schedule you an appointment with one of our expert physical therapists.
What happens if you don’t have a plan to relieve with foot pain?
- You hate to walk with your family and friends because your foot hurts
- You stop running or playing sports because it hurts your foot
- You get out of shape and are more likely to get other diseases and injuries
But WITH a plan to relieve foot pain you can live the life you want again.
The exercises above are a great way to get started. They don’t require a lot of time and are pretty easy to do correctly.
But if you want an expert to listen to your unique problems and guide you to success, a Solutions Physical Therapy & Sports Medicine physical therapist will create a plan specifically for you.
You’ll feel confident that you have the knowledge and ability to relieve foot pain and do all the things you want.
Call us at 703-299-3111, or click here to schedule your appointment and start your path to healing.
Working to keep you living your best life,
The Solutions Physical Therapy & Sports Medicine Team
