Exercises for sore feet

YOUR feet are tasked with carrying the weight of your body around every day, and especially now that we are in the season of gift shopping and all-day cooking, the feet will be subjected to more intense pressure and strain from standing or walking for long periods.

And while it may be impossible to escape achy feet because of all the activities you will need to complete, personal trainer and fitness expert at Express Fitness Liguanea, Gisel Harrow, says that there are exercises to relieve these sore extremities.

“Of course with being on our feet a lot we have to expect that these body parts will get achy and sore; it is only natural, especially when we use them more than we normally would or shove them into uncomfortable footwear. But whatever the cause of your sore feet may be, there are a number of simple but effective exercises that can help to relieve the soreness and help the feet to relax,” Harrow advised.

Below she shares a few simple exercises that you can use to soothe your sore, achy feet:

1. Point your toes

To ease foot pain and aching in your feet, lift one foot and roll it downward until the toes point towards the ground. Then flex your foot and 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,” Harrow said.

2. Squeeze your toes

To strengthen the toes and help alleviate foot pain, Harrow said the following method works: Separate your toes using corks or foam toe separators, then squeeze your toes together for five seconds. For best results, repeat this 10 times per foot.

3. Standing stretch

For this exercise, you will need to stand up, place your toes against a wall, then lean forward a little until you feel your arch stretch. Repeat using the other foot for 10 repetitions. This exercise is particularly helpful for foot pain concentrated in the arch.

4. Stretch sitting down

Sit barefooted and cross your left leg so that your ankle rests on your right thigh. Then hold your toes and bend them back towards your shin. This stretches the band of tissue connecting the bottom of the heel to the ball of the foot.

Harrow also suggests soaking your feet in warm water with Epsom salts for a soothing foot bath. This treatment is widely believed to relax the muscles and relieve pain while improving circulation. Other recommendations include wearing comfortable shoes, especially whenever you anticipate walking or standing for extended periods.