May PT News: Relieving Foot Pain
Your Achy Breaky Feet
Have you ever thought about how much your feet do for you? They take you where you need to go and maybe in shoes that may have been selected for fashion rather than comfort. As we get older our feet take a little longer to catch up with us and you may start to feel more muscle tension or cramping. Here are three exercises that can be done daily to help with foot pain.
1. To alleviate muscle tension and soreness:
Using a tennis ball to massage your feet. Sitting upright on a chair place the ball under your foot and lightly put some of your weight on the ball (you are in control of the amount of pressure that feels right to you). Next move/roll forward, back, side-to-side, and make small circular motions. This is a form of self-myofascial release or self-massage. Just like a masseuse looking for the tension knots on your body to work out.
2. To improve strength and coordination:
Grab 2 bowls and pour marbles into one of the bowls. With your barefoot grab one marble at a time and transfer them over to the other bowl. Once you are done use the other foot and repeat. This is an exercise that helps strengthen your feet and improve coordination.
3. To improve flexibility:
Sitting on a chair (barefoot) place your feet flat on the ground. Keeping your toes on the floor slowly raise your heel as high as you can. Hold your heel up for two counts, next raise your foot higher so you are on your toes (like a ballerina on pointe), and then push your foot slightly forward till you feel a nice stretch in your toes. Reverse the process to then slowly lower your heel back towards the ground. Alternating feet back and forth. Repeat three times.
Remember that prevention and focused exercise is the best way to keep feet healthy!