6 Best Exercises to Reduce Foot and Ankle Pain
A good foot rub can help with standard foot and ankle pains, but it’s not a quick fix that will eliminate all your symptoms. It’s also not worth the cost of a professional foot massage! And if you have more pain in your foot and want a physiotherapist doctor in Delhi, then here Sarwarpro provide the best physiotherapist in Dwarka, the best physiotherapist in Janakpuri and all Delhi.
Because we use our feet more than any other part of our bodies, we are susceptible to foot and ankle pain. It is essential to take good care of your feet as it can be painful to move or walk when your feet hurt.
It is an effective way to reduce pain. You can do it at home for no cost with a pair of healthy, flexible feet.
Your feet are an excellent way to gauge your well-being. Experts believe that pressure on the feet can increase our energy levels. Massage your feet can help you relax and serve as an indicator of your overall health. Mobility stretches can relieve foot and ankle pain. It’s all about up and down movements that improve the form of our bodies.
Avoid standing or sitting for too long to feel pain in your feet. Take breaks to stretch your feet.
Six stretches are listed in this article that can be used to massage or stretch your feet. A block, tennis ball, or yoga mat are required. These exercises are best done at night when your feet are tired.
Stretch each foot and ankle for 30 seconds before you start. Do two repetitions of this exercise.
Massage with tennis ball feet
Place the tennis ball under your arch on a chair or near a wall. Gently press the ball down and slowly roll it towards your heels. Continue this motion for one minute and then switch to the opposite leg.
This will improve blood circulation and reduce foot pain.
Achilles Roll Out
Place the ball on your back and sit down on the ground. Place the ball on the block. To massage your Achilles, roll the ball up and downward. For three breaths, press harder on the critical areas. To give a deeper massage, place the other foot on top of your balled one and repeat the motion.
Calf Stretch
Place your right foot in front of the wall and place the heel on the ground. Slowly lean toward the wall as far as your ankle and calf can go, but don’t strain any muscles. For 15 seconds, hold the position. Switch to your left leg and continue as directed. Continue the process three more times.
Stretching helps reduce tightness in the ankles and calf muscles. This is very useful if you have pain in your heel.
Ankle Flexion Stretch
Place the block on the ground, place your toes on the block, and then step on it with the ball of your right leg. Make sure your heel is in contact with the floor. Place your weight forward so that your heel is on the floor. Stretch your ankle.
To make the stretch easier, place your left foot near the block. If you wish to make the stretch more challenging, place your left foot close to the block. Then, do a forward folding position.
Ankle Circles
Keep your legs straight, and ensure that your feet are at least hip-width apart. If you have trouble balancing, grab onto the wall. Rotate your left ankle as though you were drawing circles with your toes. You can count how many circles you make on the left leg or time it. Next, repeat the process with your right foot.
Walking and running, flex your ankles forwards and backwards. This will increase side-to-side flexibility. This stretch is ideal for those who walk and run often.
Toe and Ankle Extension
Place the block on the ground and place your toes on top of the block. Lean back to create a straight line between your ankle and the block. If the movement feels too intense, slow down and repeat the exercise. Try the ankle extension stretch again if you feel it is too painful.
Foot massages and foot exercises have many benefits. Here are some reasons why you should get started.
1. You can overcome insomnia and irregular sleeping patterns. Stress can be eliminated by massaging your feet before going to sleep. You will soon fall asleep like a baby if you try it.
2. Reflexology can improve circulation.
3. If you suffer from migraines or other headaches, do some foot exercises. These exercises can reduce headaches and even heal them.
4. If you have an injury, massaging your feet can be very helpful. You can prevent future injuries by massaging your feet and using stretches to help you do it. These routines should be done five times per week to decrease the chance of foot injuries.
5. PMS symptoms include mood swings and depression, irritability, headaches, insomnia headaches, and depression. A good foot massage can help to relieve these symptoms. Ask your spouse or friend to do one.
You may also experience the same symptoms as PMS if you undergo menopause. Hot flashes can also be a common symptom. Daily foot massages can help to reduce these symptoms.
6. Edema is a common condition in pregnant women. This is most common during the last trimester. Fluids are held in the feet and ankles. This can be avoided by massaging your feet daily. You won’t feel swollen feet if you combine it with a healthy diet, rest, and good nutrition.
Sarwarpro Physiotherapy can help you get back on your feet by explaining the exercises recommended for ankle and foot pain. Book an appointment on Sarwarpro and select the Best physiotherapist in Dwarka Delhi.
Call us at 011–42015541 to learn more or make an appointment.
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