We have all done it at one point or another; gotten home from a long day, taken our shoes off and rubbed our tired, achy feet. Feet endure so much stress – from the shoes we stuff them in, to the activities that require them to carry us through. When feet rebel in the form of pain and injury, stretches may go a long way to relieve symptoms and prevent future injury.
Studies that monitor pressure points on feet have shown that simple stretches and exercises, especially with calf muscles, can significantly reduce the pressure on the heels and balls of your feet. This is great news for anyone with heel or ball of foot pain or someone with diabetes, as pressure on these areas can lead to dangerous ulcers. Stretching increases circulation, relieves the pressure on tight muscles, and relaxes tired and achy feet.
Try this for starters: Step on the edge of a stair and lower your heels until you feel a gentle pull on your calf muscles. Hold for a minute without bouncing and work up to five minutes. Next take off your shoes, stand and rise up on your toes. Take slow, small steps while still on your toes. Start with eight repetitions of fifteen seconds each and work up to walking across a room without stopping. End with sitting on a chair and rolling a golf ball or frozen water bottle under your arch (good for people with plantar fasciitis).
Need more ideas? Call foot specialist Dr. Sanjay Patel for techniques and exercises to keep your foot pain at bay. If pain persists, it is a good idea to have it diagnosed in case a more serious underlying problem is present. Call Family Foot Care & Surgery today with any questions or concerns in Milford, CT (203) 876-7736 or Hamden, CT (203) 288-4055.