Exercises for flexibility and mobility.

6 simple exercises to fix a sore foot from a physical therapist

Nothing makes you feel miserable as your feet are sore. According to David Riavi, a physical therapist who has developed special treatment techniques to assist injured athletes' rehabilitation programs, most foot pain is caused by inactivity or lack of flexibility. David recommended a series of stretching exercises to help prevent pain and pain and avoid future problems. The following stretch is recommended once a day to permanently get rid of chronically sore feet. The topic of the day is "Six simple exercises to fix a sore foot recommended by a physical therapist."

01. Stretch the front of the foot

The major problem area of ​​the leg, the thick connective tissue supporting the arch on the sole of the foot, is the plantar fascia. This exercise prevents the muscles from becoming stiff, significantly reducing the intensity of the pain.

• Kneel your knees and make sure your heels are under your pelvis and your feet are flat, as shown in photo 1.

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

• Tighten the core muscles to support your body slowly and tilt it slowly and at an angle without bending your legs as shown in photo 2.

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

02. Stretching the back of the foot

This exercise broadens the scope of the exercise, focusing on the heel muscles. It is especially good for those who put a lot of pressure on areas such as jogging or power walking. Similar to stretching the forefoot above, but run as follows:

• Bend your knees and pull your feet back toward the ceiling as shown in the photo above.

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

• Tighten the core muscles to support your body slowly and tilt it slowly and at an angle without bending your legs as shown in # 2.

• Hold this position for 30 seconds, take a 1 minute break and repeat 3 times.

03. Arch Stretch

The sole of the foot has a lot of nerves and pressure points, so it is painful when the muscles become stiff. Using a tennis ball or a non-rigid one for the arch of the foot is very easy to treat.

• Take off your shoes and place a tennis ball under your soles. Apply a little pressure to the ball.

• Roll the ball back from toe to heel.

• Roll the ball in the shape of an arch.

• Repeat the exercise for about 5 minutes. Apply pressure to the ball in order to maintain a stable speed slowly and enjoy more exercise.

04. Stretching the calf muscle (the gastrocnemius)

It is an exercise to stretch the calf muscles. The gastrocnemius muscle is prone to painful cramps after a long standing or running workout. With proper stretching below, you can easily avoid cramping.

• Step on the ends of stairs, chairs, etc., and hold your heels while supporting one side.

• Place the left foot pad on the floor, keeping the other half of the foot in the air.

• Cross your right foot behind your left foot as shown in photo 1.

• Slowly stretch your left leg to lower your body as shown in picture 2.

• Keep this position for 30-60 seconds. Repeat with the other foot.

• Repeat 2 times each.

05. Stretching the calf in a 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 also combines arm exercises. First you need a long piece of fabric or rope or rubber band.

• Sit on the floor and stand with your back upright.

• Fold the right leg and stretch the left leg out as shown in the photo.

• Put a band around your sole and hold it with both hands.

• Pull the band carefully. Extend your feet so that your knees do not fold or bend.

• Keep stretching for 20 to 30 seconds and switch to another foot.

06. Stretching Calf and Ankle Yoga

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

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

• Raise the pelvis upward like an inverted V shape as shown in the picture.

• Lower your right foot down until it is flat on the floor.

• Keep this stretch for 30 seconds and switch to another leg.