6 Very Simple Exercises to Heal a Physiotherapist's Painful Feet

 6 Very Simple Exercises to Heal a Physiotherapist's Painful Feet

Nothing makes you more miserable than sore feet. Physical therapist David Liavi, who developed special treatment techniques to aid in rehabilitation programs for injured athletes, says most foot pain is caused by lack of activity or lack of flexibility. David recommends a series of stretching exercises to help prevent aches and pains and prevent future problems. To permanently get rid of chronically sore feet, we recommend doing the following stretches once a day. Today's topic is "6 very simple foot pain treatment exercises recommended by physical therapists".

01. Stretching the front of the foot

                                          

A major problem area in the leg, the thick connective tissue that supports the arch of the foot, is the plantar fascia. This exercise prevents the muscles from becoming stiff, which significantly reduces the intensity of the pain.

• Get on your knees and make sure your heels are under your hips and your feet are flat as shown in photo 1.

• Keep your back straight and place your weight on your feet, not your knees.

• Slowly tighten your core muscles to support your body and slowly tilt your legs to the same angle as picture 2 without bending your legs.

• Hold this position for 30 seconds, rest for 1 minute, and repeat 3 times.

02. Instep stretch

This exercise method expands the range of motion by focusing on the heel muscles. It is especially good for people who do a lot of exercise such as jogging or power walking. Similar to the heel stretch above, but with this:

• Get on your knees and pull your feet back toward the ceiling as shown in photo 1.

• Keep your back straight and put your weight on your hips, not your knees.

• Slowly tighten your core muscles to support your body and slowly tilt your legs to the same angle as picture 2 without bending your legs.

• Hold this position for 30 seconds, rest for 1 minute, and repeat 3 times.

03. Arch Stretch

Stiff muscles hurt because the sole of the foot has many nerves and pressure points. Using a tennis ball or something non-rigid for the arch of the foot is very easy to treat.

• Remove your shoes and place a tennis ball under the soles of your feet. Apply some pressure to the ball.

• Roll the ball from your toes to your heels.

• Roll the ball to create an arch.

• Repeat the exercise for about 5 minutes. Slowly apply pressure to the ball to maintain a constant speed and enjoy more movement.

04. Calf muscle (upper) stretch

This exercise relaxes the calf muscles. The gastrocnemius is prone to painful cramps after prolonged standing or running exercises. You can easily avoid cramps with the proper stretches below.

• Stand on the edge of a stairway or chair and support one side with your heel.

• Place your left foot pad on the floor and half your other foot in the air.

• Cross your right foot behind your left foot as shown in the first picture.

• Lower your body by slowly extending your left leg as shown in Figure 2.

• Hold this position for 30-60 seconds. Repeat the exercise with the opposite foot.

• Repeat 2 times each.

05. Calf stretch in sitting position

                                                     

This is one of the best ways to keep your legs and feet flexible. You don't have to put a lot of effort into it.

This stretch is also used as an arm exercise. First you will need a long piece of cloth or a rope or rubber band.

• Sit on the floor with your back straight.

• Fold the right leg as shown in the figure and extend the left leg outward.

• Place the band around the sole of the foot and hold it with both hands.

• Gently pull on the band. Keep your feet straight without bending or bending your knees.

• Hold the stretch for 20-30 seconds, then switch to the other foot.

06. Calf and Ankle Yoga Stretch

This stretch is commonly known as the "Downward Facing Dog." It is effective for pulling the body, especially the legs. This exercise can be difficult for some people, so exercise with caution.

• Begin by lying on the floor. Your forearms and toes should be able to support your weight on the ground.

• Raise the pelvis in an inverted V-shape as shown.

• Lower your right foot until it touches the floor.

• Hold this stretch for 30 seconds, then switch to the other leg.