Foot Relief

6 "Must-Have" Exercises To Relieve Foot Pain (And What We Can Do To Speed Up Your Relief)

This is for you if you’ve been diagnosed with plantar fasciitis, bunions, hammertoes, calluses and corns, or simply just foot pain that lingers…we may be able to help you! 

Some people we have met in the past were skeptical at first. So, to give you some results in advance, follow the exercises below to alleviate some of your symptoms.  Then when you’re ready, if you want to speed up your results, book an appointment with one of our doctors today and we’ll tell you in a matter of just a few minutes if we can help you.

Find One Of Our Clinics Near You

If you’re in Amarillo, Texas, we have two locations now.  One on Soncy Rd, and one on Paramount Blvd. Click the link to get directions to the one most convenient for you!

THE START OF A COMPLETELY PAIN-FREE FOOT

DISCLAIMER: First consult your doctor to ensure no break, infection, tumor, tear or organ involvement.

15 mins, at least once in the morning. Do exercises daily until the pain is gone for 24 hours. Continue for 1 week.  To stop foot pain long term, move on to the ankles, knees, hips, and shoulders.

Foot Circles

Time Frame: 1 set of 20 repetitions clockwise and counterclockwise for both feet.

Why: This restores ankle flexibility

How: Lie on your back. One leg flat on the floor, toes point to the sky. Another leg bent toward the chest. Clasp hands behind knee as you circle the foot clockwise 20x.  Reverse direction of circling foot and repeat 20 reps. Make sure the knee stays absolutely still, with the movement coming from the ankle and not from knee. 

Point Flexes

Time Frame: 1 set of 20 repetitions.

Why: This strengthens flexion & extension muscles. 

How: Same position as above. One leg extended, the other bent. Bring toes back toward the shin, then reverse the direction to point foot, like pumping up and down movement. Switch legs and repeat 20x.

Supine Calf With Belt:

Time Frame: Hold this position for 30 seconds for both legs.

Why: This reintegrates all hip-to-ankle muscles. 

How: Lie on back, knees bent, feet flat on floor, hip-width apart.  Use a belt or strap to loop around one foot. Pull your toes back with a strap, keeping leg straight. Hoist straight leg to 45-degree angle, matching up knees. Relax shoulders.  Hold 30 seconds. Repeat on other side.

Hamstring Stretch With Belt:

Time Frame: Hold 30 seconds for both legs.

Why: This reintegrates all hip-to-ankle muscles. 

How: Lie on back, knees bent, feet flat on floor, hip-width apart.  Use a belt or strap to loop around one foot. Pull your toes back with a strap, keeping your legs straight. Hoist straight leg past 45-degrees so the back of upper leg feels the stretch. Do not allow buttocks to lift off the floor. Relax shoulders.  Hold 30 seconds. Repeat on the other side.

Static Extension

Time Frame: Hold this position up to 2 minutes.

Why: This tackles hip rotation, so no more disruption to knee and ankle function.

How: Kneel on all fours with shoulders directly over hands. Let back and head relax toward the floor so the shoulder blades come together.  As you relax, let the belly button push toward the floor so there is a pronounced arch in your back. Keep elbows straight, and shift your hips forward 6-8 inches in front of knees.  Hold up to 2 minutes. 

Air Bench

Time Frame: Work up to holding the position for 2 minutes.

Why: This puts hips, knees and ankles into extension while aligned and under load. 

How: Lean back against the wall. Press hips and lower back into the wall. Walk feet forward while sliding down into a sitting position. Do not sit below 90 degree knee bend. Knees should be over the ankles, not the toes. If pain in kneecaps, raise body up the wall to relieve pressure. Hold up to 2 minutes. If it feels like too much of a workout, try only a few seconds at a time and build to 1 minute. Walk around for a minute after this exercise. Repeat 2 more times.

Click Here To Download Exercises