5 – Seated foot and heel raiseīegin with your feet flat on the floor. With light pressure, roll the arch of your foot back and forth over the object for a few minutes. Put your foot on top of a rounded object (eg. This exercise can be improved by adding a small weight to the towel. With your heel on the ground, pick up the towel by grabbing it with your toes. Place a towel on the floor in front of your chair. Hold the base of the toes and gently pull back until you feel a stretch along the underside of your foot. 2 – Sitting plantar fascia stretchĬross your foot over the opposite knee. To begin, loop a towel around the ball of your foot and pull back towards your body with the knee kept straight. This exercise is first on the list as it soothes two of the most painful areas: the Achilles tendon and the plantar fascia. Exercises 1-7 can be done seated, while 8 and 9 are done standing up: 1 – Achilles tendon and plantar fascia stretch These exercises can be used in any combination or on their own, so choose the ones that work best for you. You can increase the frequency and the number of repetitions over time but keep the intensity low.īelow are nine exercises to relieve foot and ankle pain. Research has shown that exercises are effective at reducing symptoms in plantar fasciitis, Achilles tendonitis and ankle sprains.įrequency is important to make the exercises as effective as possible, so aim to do your chosen exercises three times a day. Regular, gentle exercises can help loosen up muscles and tendons to get your foot moving normally again and reduce pain. Do not apply ice directly to the skin instead, try wrapping the pack in a tea towel Ice packs pressed against the bottom of the foot can help to reduce swelling.Remember to not take more than the recommended dose Taking these as tablets or using anti-inflammatory creams can both be helpful. Ibuprofen is also an anti-inflammatory meaning it will help to relieve any swelling. Painkillers such as paracetamol and ibuprofen can help to control the pain.Wearing comfortable shoes with good arch support will also reduce the strain on your feet.Resting your feet wherever possible by not running, walking or standing for too long can help to avoid any more inflammation.Read on for a list of suggested exercises to ease your pain Tightness in the Achilles tendon can often have a knock-on effect on the plantar fascia, so these areas are particularly important to target. Exercises help to relieve pain by loosening up the soft tissues in your feet.Soft tissue takes time to heal, but there are a number of things you can do to help speed up the process: What can I do to relieve my foot and ankle pain? There will often be pain around the ankle and bruising or swelling, as well as reduced movement
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