At-home exercises for tired, aching feet
Foot pain is often a natural consequence of standing all day. Your feet carry the entire weight of your body when you're standing, so the more hours you're on your feet, the more likely you'll experience foot pain.
POLOKWANE – But it’s easy to find relief for aching feet.
Try these exercises and relaxation measures when your feet are beat.
• Point your toes: To ease foot pain and aching in your feet, lift one foot and roll it downward until the toes are pointed toward the ground. Then flex your foot. Repeat using the other foot. This exercise will help stretch out all the small muscles that are on the bottom of your feet, which can help relieve aching and improve blood circulation.
• Raise your heels: This exercise is good for relieving toe cramps caused by standing for hours in constricting shoes. It can also strengthen calf muscles and make them look more defined. Stand up and lift your heels so that you are standing on the balls of your feet. Hold for 10 seconds. Repeat 10 times.
• Squeeze your toes: To strengthen the toes and help alleviate foot pain from hammertoes (when a toe resembles a claw), separate your toes using corks or foam toe separators and then squeeze your toes together for five seconds. Repeat 10 times.
• Roll a ball: Want to create an instant massage for the bottom of your feet? Roll a golf ball or tennis ball under the ball of your foot. Apply light pressure for about two minutes. This exercise can be helpful for arch pain, cramps, and heel pain from plantar fasciitis.
• Stretch standing up: A weight-bearing, runners-type stretch can be helpful for foot pain in the arch.
Stand up and place your toes against a wall; lean forward a little until you feel your arch stretch. Repeat using the other foot.
Some more excersises next week.
Reflexologist Lizel Britz 072 243 7707
