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Foot pain like plantar fasciitis, heel spurs, high or fallen arches, or just tired and sore feet can be helped with simple stretches and exercises. Rolling a massage ball along the foot is also a great way to relieve pain.
The OH ball and SnOH ball are both massage balls designed to provide targeted relief to painful areas of the body including the feet. They both have integrated handles for easier control, and the SnOH ball has the added benefit of being able to be frozen to provide cooling relief as well.
The Oh Ball does a great job of stretching out the muscles and fascia around the foot and calf area. After you stretch everything out, you want to make sure you are strengthening the muscles in the foot and lower leg as well.
A great way to exercises the calf muscles and the anterior muscles in the lower leg, is to do seated heel/toe raises. This has some weight bearing, but not full weight.
If you have a resistive band, it is another great way to strengthen the muscles, especially on the bottom of your foot and into the lower leg. The toe flexors go underneath the foot into the leg, so it’s important to keep them strong.
Finally, some standing exercises use your full body weight, so they are a little tougher. Start off with standing heel/toe raises. If they are easy, you can do them one foot at a time. Then strengthen the arches of your foot by keeping your heels and toes on the ground, but curl your arch up into a C.
The last one is a balance series. Working on your balance does a great job of strengthening the foot and ankle.
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