The human foot is made up of 26 bones and about 100 muscles, tendons and ligaments. Feet are also the part of the body that plays the biggest role in supporting body weight. So, it's not uncommon for feet to have problems at some point in your life. The most common foot complaints include: bunions, pronation, falling arches (fallen arches), hammertoes, plantar fasciitis, and muscle strains and cramps. You can overcome these problems by doing leg exercises to stretch your muscles and reduce tension.
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Method 1 of 3: Doing Exercises to Strengthen Legs
Step 1. Ask for advice
If you experience foot or ankle pain, you should consult a doctor or podiatrist. If the pain doesn't subside after resting, cold compresses, and being elevated, there's a good chance you have a fracture. This possibility is greater if there is swelling, bruising, or discoloration. In this case, you will need medical treatment and x-rays to confirm or rule out this possibility.
If you have a fracture or other injury as mentioned above, consult your doctor to see if you can get some physiotherapy exercises
Step 2. Try doing a toe lift
Sit in a chair with your feet flat on the floor. Lift the big toe while the other finger remains on the floor. Do this exercise until you can lift all five fingers, one at a time, starting with the big toe and ending with the little finger. Then, practice lowering each finger, one at a time, starting with the little toe and ending with the big toe. Do 2 sets of 15 reps.
- If you have difficulty at the beginning of the exercise, you can simply lift and lower your big toe until you get used to this movement. Do this gradually with the other toe until you can lift and lower all five.
- This exercise aims to strengthen the extensor muscles, one of the muscle groups responsible for moving the toes up and down. According to Summit Medical Group, strong extensor and flexor muscles can significantly help with walking and balance, thereby preventing foot injuries.
Step 3. Do a toe curl
Place a towel on the floor, under your right foot. Stretch your toes and pull them back while gripping the towel with your fingers. Lift the towel about 2.5-5 cm off the floor and hold it for about 5 seconds. Lower your feet back to the floor. Do 5 repetitions, then switch to the left leg.
- Relax the muscles between each grip.
- Slowly try to grip the towel for 10 seconds for each rep.
- The toe curl exercise emphasizes strengthening the flexor muscles in the toes.
Step 4. Pick up the marbles with your feet
Place 20 marbles and a small bowl on the floor. Sit on the couch or in a chair and lean back. Use one foot to pick up the marbles one by one and put them in the bowl. Then, pour the marbles back on the floor and use the other leg to do the same exercise. This exercise will strengthen the intrinsic and extrinsic muscles of the legs. In addition, this exercise is also useful for plantar fasciitis, and injuries such as turf toe, the term used for injuries to the big toe due to hyperextension.
Step 5. Try writing letters
Sit on the sofa, lean back relaxed. Extend one leg and lift it a few inches off the floor. Use your thumb as if you were a “pencil” to write the letters of the alphabet. Then, switch to the other leg to do the same exercise. This exercise will help strengthen the extensor and flexor muscles in your legs.
- This exercise can also relieve complaints of plantar fasciitis and turf toe, in addition to other foot conditions. If you are undergoing ankle rehab, this exercise will be very effective.
- Try to make small movements only. Use only ankles, feet and fingers.
Step 6. Perform toe extensions
Wrap the rubber band around the five toes of your right foot. The rubber will provide moderate resistance so it will stretch a little. Extend all fingers and hold for five seconds. This movement will cause the rubber band to stretch as far as it will go. Hold this stretch for 5 seconds, then let your toes relax again. Repeat this stretch 5 times on each leg.
- Let the toes relax for about 5 seconds at a time.
- This exercise strengthens the extrinsic and intrinsic muscles of the foot and is used for the treatment of plantar fasciitis and turf toe.
Step 7. Try the big toe pull
Wrap the rubber band around the big toe of your right and left foot. Bring the legs together. Pull your thumbs away from each other while keeping your ankles together. Stretch the rubber band as far as it will go, then relax again. Let your fingers relax for 5 seconds before continuing the exercise. Repeat this stretch 5 times.
This exercise will strengthen the extrinsic and intrinsic muscles of the legs
Step 8. Perform an ankle inversion exercise with resistance
Sit on the floor with your legs stretched out in front. Attach one end of the therapy rope to an immovable object, such as a heavy table leg. The table should be next to you, at leg level. Wrap the other end of the rope around the foot pad. The table leg will be opposite the leg. The loop of rope will wrap around the foot pads and stretch out beside you toward the table. Using the rope as resistance, move your ankle away from the table, pulling on the rope to stretch it.
- Do 2 sets of 15 reps.
- This exercise can help strengthen the malleolus and tibialis muscles on each side of the ankle. In addition, this exercise can also prevent or treat sprains.
Step 9. Perform the ankle eversion exercise with resistance
This exercise is similar to the inversion exercise above. Sit on the floor with your legs stretched out in front. Attach the exercise rope in the same position as the inversion exercise, but slide the loop of the rope so that it is on the arch of the foot, not on the cushion of the foot. Move your leg up and away from the table while stretching the therapy rope.
- Do 2 sets of 15 reps.
- This exercise can help strengthen the malleolus and tibialis muscles on each side of the ankle. In addition, this exercise can also prevent or treat sprains.
Step 10. Do the calf raise exercise
Stand straight in front of a wall, table, or other stable object. Place your hands carefully on the wall in front of you. Lift your body by resting on your toes for the calf raise exercise. From this position, lower your feet back to the floor while maintaining balance with your hands against the wall. Repeat 10 times, making sure you lower your body slowly.
For an extra challenge, try lifting yourself up and resting on only one leg. Do 10 reps for each leg
Method 2 of 3: Doing Leg and Ankle Stretching Exercises
Step 1. Test the ankle range of motion
Sit with your legs stretched out in front. Keep the leg steady, then move the leg back (towards the body) as far as possible without causing pain. Hold this position for 10 seconds. Then, move your toes away from your body. Hold this position for 10 seconds as well. Next, point your toes towards the opposite foot and hold for 10 seconds. Then, move the fingers away from the opposite foot for 10 seconds. Finally, move the ankle clockwise 10 times and counterclockwise 10 times as well.
- This exercise was developed by the Summit Medical Group rehabilitation center to improve range of motion or ankle flexibility.
- According to Summit Medical Group, increased flexibility and strength of the ankle muscles, especially the tibialis muscle, can help reduce leg injuries such as sprains.
- Use this set of exercises as a warm-up before doing other stretching exercises.
Step 2. Perform plantar flexion
This stretch is similar to a warm-up, but more focused. Sit on the couch with your legs stretched out in front of you so that your feet are perpendicular to your feet. Bend your legs back, toward you as far as you can go while keeping your feet flat on the floor. Try to keep your legs outstretched so that your toes and ankles move in a straight line. Hold this position for 5 seconds. Then, allow your feet to relax again before pushing your toes away from your body as far as possible.
- Repeat this exercise 15 times, moving both legs at the same time. You can also do this exercise lying down.
- To maximize stretch, use rubber straps.
- Pointing your fingers in opposite directions from your body will help strengthen your calf muscles.
Step 3. Do dorsiflexion exercises
Sit on a chair and flex your right leg. Wrap a towel under your feet. Pull both ends of the towel toward you. Stretch your toes toward you as far as possible without causing pain. Hold this stretch for 10 seconds and repeat 3 times with each leg.
- This exercise allows you to stretch your shin muscles. Like the calf, good shin muscle flexibility is important for recovering from plantar fasciitis.
- You can do this exercise with a resistance rope on the floor. Hook the rope to the leg of the table, then walk away from the table and loop the other end of the rope around the leg. Bring your fingers toward you as you pull on the string.
Step 4. Perform the Achilles stretch
Stand on the steps. Balance yourself on the edge of the steps by resting on the pads of your feet. Hold on to railings or walls for balance. Slowly lower your heels toward the steps below until you feel a stretch in your calf muscles. Hold this position for 15-30 seconds, then relax again. Do 3 repetitions.
This exercise helps stretch the calf muscles. According to experts, this exercise is an integral part in the treatment of plantar fasciitis. Overtight calf muscles will make it difficult for you to flex and stretch your heels properly. These exercises are necessary to help you recover from this painful condition
Step 5. Perform calf stretches while standing
Stand facing a wall with your hands on the wall for balance. Step one leg forward and bend the knee slightly. Stretch the back leg so that the heel rests flat on the floor. Then, lean slowly toward the wall until you feel a stretch in your calf muscles. Hold this position for 15-30 seconds and do 3 repetitions.
This exercise stretches the soleus muscle, which is one of the main muscles in the calf
Step 6. Perform leg flexor stretches
Stand facing a wall, placing your hands on it to maintain balance. Stretch the back leg while placing the toe on the floor. Relax and feel the stretch in your ankle. Hold this position for 15-30 seconds. If you feel a cramp in your toe, stop and take a break. Do 3 reps for each leg.
- Try to maintain this position for 1 minute.
- This exercise aims to stretch the leg flexor muscles, which will help move the sole of the foot when the foot is moved.
Method 3 of 3: Massaging Feet
Step 1. Know the importance of massage
Doctors and clinics specializing in sports injuries support the application of foot massage. Apart from relaxing you, massage also helps increase blood circulation to your feet. Massage also helps prevent injuries such as muscle strains or sprains.
Step 2. Roll the ball with your feet
Sit in a chair and place a tennis or golf ball under the sole of your right foot (tennis balls may be most comfortable for your feet). Roll the ball with your feet while moving the ball along the sole of the foot, from the pad to the heel. Continue this movement for 2 minutes. This way, you will feel the massage all over your feet.
Try moving the ball up and down and twisting for maximum massage results. Repeat with left leg for 2 minutes
Step 3. Do a massage on the plantar fascia
While sitting in a chair, place your right foot on top of your left thigh. Use your thumb to massage the arch of the foot in a circular motion. Massage your feet in an up and down motion to relax all the muscles. Tuck your fingers between your toes as if you were holding hands with feet. Extend your toes and hold this position for 30 seconds to release any built-up tension.
Tips
- Before starting this program, it's best to consult with your doctor or physiotherapist to see if any specific exercises are suitable for your goals.
- Don't ignore the pain that comes with exercising. Immediately notify the doctor or physiotherapist for further instructions to prevent the same injury or injury while doing the exercises.
- If your feet are very painful, soak your feet in a mixture of hot water and Epsom salts. Epsom salt has been shown to reduce pain, stiffness and cramps in muscles. Soak for 10-20 minutes or until the water cools down.
- You should tell your doctor or physiotherapist if the pain is new or worse than usual (level 5 or higher on a pain scale between 1 to 10), makes it difficult for you to walk or stand, if the pain is different or more intense than before, or is accompanied by redness, inflammation or discoloration.
