Velo Sports Rehab

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YOUR INJURY AND HEALTH DREAM TEAM
1940 116th Ave NE #100 Bellevue, WA 98004
3837 13th Ave W #208 Seattle, WA 98119
Bellevue: 425-590-9208 | Seattle: 206-420-3131

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Treating Foot Injuries: 3 Exercises That Can Relieve Pain

vsrfrontdesk August 30, 2015

Treating Foot Injuries: 3 Exercises That Can Relieve Pain

Your feet are the genesis of many other complex injuries and misalignments, with imbalance and arch problems radiating up as far as the muscles in your neck and head. Common foot problems such as plantar fasciitis (jogger’s heel) or Achilles’ tendinitis can be caused by many different things, ranging from long-term overuse injuries to severe and sudden traumas. Fortunately, these injuries can be easy to treat and don’t often require corrective surgery in order to improve functional movement and comfort while performing exercises or everyday activities.

Exercise #1: Achilles Tendon and Plantar Fascia Stretch

Gently stretch your Achilles tendon and plantar fascia (foot arch) by sitting on the floor and looping either a towel or exercise band around the ball of your feet, pulling your foot back toward your body. Keep your toes straight and avoid over-stretching, especially if you’re just starting out. Hold the stretch for 30-45 seconds depending on your discomfort level and repeat three times for each foot.

Exercise #2: Toe Stretch

Sitting in a chair, bring your leg over the opposite knee and interlace your fingers through your toes. Squeeze your toes and fingers together for 10-20 seconds at a time, then stretch your toes out wide for 10-20 seconds. Repeat three times for each foot.

Exercise #3: Massage Your Arches

Stand on a narrow rolling pin or tennis ball, balancing over it with the second toe of your foot. Roll the ball or pin on the sole of your foot for a few minutes at a time, repeating three times for each foot. This can help strengthen the arches of your feet and improve balance while walking, running, or exercising.

Velo Sports Rehab recommends that people with chronic foot pain consult a physician before conducting any rehabilitation exercises or stretches. Each injury is as specific as each person’s individual body, so the treatment prescribed should follow suit. Find pain relief the healthy way and schedule an appointment with a sports physician at Velo Sports Rehab today.

Image source, labelled for reuse

Filed Under: Preventative Care, Running Injuries, Treatments

From the Velo Blog

  • 3 Exercises to Strengthen and Protect Your Lower Back
  • 5 Facts About Repetitive Strain Injury and How to Fix It
  • Treating Foot Injuries: 3 Exercises That Can Relieve Pain
  • What’s a Trigger Point?
  • How Prehab Can Help Your Rehab

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VSR Office Locations

Bellevue:
1940 116th Ave NE
Suite 100
Bellevue, WA 98004
425-590-9208 | info@velosportsrehab.com

Seattle:
3837 13th Ave W
Suite 208
Seattle, WA 98119
206-420-3131 | seattle@velosportsrehab.com

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