3 Easy DIY Foot Pain Exercises

Foot pains, also called foot neuromas, affect millions of people each and every day. While there are several professional neuroma treatments available to reduce or eliminate the discomfort, sometimes minor pain can be lessened at home with DIY pain relief exercises.

Use the following techniques when you experience toe cramps, feet burning, or to combat chronic foot ailments.

Toe Extension

The toe extension is useful in preventing or treating plantar fasciitis which is a condition that causes pain in the heel when walking, as well as difficulty in raising the toes.

1. Sit up straight in a chair, with the feet flat on the floor.
2. Place the left foot on the right thigh.
3. Pull the toes up, toward the ankle. A stretching feeling should be felt along the bottom of the foot and heel cord.
4. Hold for 10 seconds.
5. Massaging the arch of the foot while stretching will help ease tension and pain.
6. Repeat this exercise 10 times on each foot.

Golf Ball Roll

A golf ball rolled under the foot may help to relieve discomfort. Rolling a golf ball under the feet can help to relieve discomfort in the arches and ease pain associated with plantar fasciitis.

1. Sit up straight in a chair, with the feet flat on the floor.
2. Place a golf ball — or another hard, small ball — on the floor next to the feet.
3. Lay one foot on the ball and move it around, pressing down as hard as is comfortable. The ball should be massaging the bottom of the foot.
4. Continue for 2 minutes, then repeat on the other foot
5. A frozen bottle of water can be a soothing alternative if no suitable balls are available.

Achilles Stretch

The Achilles tendon is a cord connecting the heel to the calf muscles. It can strain easily, and keeping it strong may help with foot, ankle, or leg pains.

1. Face a wall and raise the arms, so that the palms rest flat against the wall.
2. Place one foot back, keeping the knee straight. Then bend the knee of the opposite leg.
3. Keep both heels flat on the floor.
4. Push the hips forward, until the Achilles tendon and calf muscles can be felt stretching.
5. Hold for 30 seconds before switching sides. Repeat three times on each side.
6. For a slightly different stretch, bend the back knee and push the hips forward.

Thanks and acknowledgment to info derived from MedicalNewsToday.com to make this article possible, and special thanks to the podiatry experts and staff at the premier Dallas hospital for foot and foot-related medical conditions, Pine Creek Medical Center.