Toe Stretch: Sit on a chair and extend one leg forward. Grab your toes and gently pull them backward until you feel a stretch. Hold for 15-30 seconds and repeat with the other foot.
Toe Curls: Place a towel on the floor and sit on a chair. Use your toes to grab and pull the towel toward you. Repeat this movement for a few sets of 10 reps.
Calf Stretch: Stand facing a wall with your hands on the wall at shoulder height. Step one foot back, keeping it straight, and press the heel into the ground. You should feel a stretch in your calf. Hold for 15-30 seconds and switch legs.
Achilles Tendon Stretch: Stand facing the wall with one foot forward and one foot back. Bend your front knee while keeping the back leg straight. Lean towards the wall until you feel a stretch in your Achilles tendon. Hold for 15-30 seconds and switch legs.
Ankle Alphabet: Sit on a chair and lift one foot off the ground. Pretend your big toe is a pencil and write the alphabet in the air with your foot. Repeat with the other foot.
Arch Roll: Sit on a chair and place a tennis ball or a frozen water bottle under the arch of your foot. Roll the ball or bottle back and forth for a few minutes to massage the arch.
Marble Pickup: Place a bowl of marbles on the floor and sit on a chair. Use your toes to pick up one marble at a time and place it in another bowl. Repeat until you have picked up all the marbles.
Heel Raises: Stand with your feet shoulder-width apart and slowly rise up onto your toes, lifting your heels off the ground. Hold for a few seconds and then lower your heels back down. Repeat for a few sets of 10-15 reps.
Towel Scrunches: Sit on a chair with a towel laid out flat on the floor in front of you. Use your toes to scrunch up the towel, pulling it towards you. Repeat for a few sets of 10 reps.
Plantar Fascia Stretch: Sit on a chair and cross one foot over your opposite knee. Gently pull back on your toes, stretching the bottom of your foot. Hold for 15-30 seconds and repeat with the other foot.
Remember to start slowly and gently, gradually increasing the intensity as your foot pain improves. If the pain persists or worsens, it's important to consult a healthcare professional for further evaluation and guidance
Toe Stretch: Sit on a chair and extend one leg in front of you. Grab your toes with your hand and gently pull them back toward your body. Hold for 15-30 seconds and repeat on the other foot.
Toe Curls: Sit on a chair and place a towel on the floor in front of you. Using only your toes, scrunch the towel towards you and then release it. Repeat this movement for 10-15 times.
Ankle Alphabet: Sit on a chair with your feet extended in front of you. Imagine drawing the letters of the alphabet with your toes. Do this exercise for each foot, aiming for the full alphabet.
Calf Stretches: Stand facing a wall with your hands on the wall for support. Take a step back with one foot and keep it straight, while bending the front knee. Lean forward to stretch the calf muscle. Hold for 20-30 seconds and switch legs.
Arch Roll: Sit on a chair and place a tennis ball or a small round object under the arch of your foot. Roll the ball back and forth using moderate pressure for 1-2 minutes on each foot.
Toe Raises: Stand with your feet flat on the ground. Slowly raise your toes off the floor while keeping your heels planted. Hold for a few seconds and then lower your toes back down. Repeat for 10-15 repetitions.
Heel Raises: Stand with your feet hip-width apart. Slowly rise up onto your toes, lifting your heels as high as possible. Hold for a moment and then lower your heels back down. Repeat for 10-15 repetitions.
Marble Pick-Up: Place a small bowl or container on the floor and scatter marbles or small objects around it. Sit on a chair and use your toes to pick up the marbles and place them in the container. Repeat this exercise for a few minutes.
Achilles Stretch: Stand facing a wall with one foot in front of the other. Bend the front knee and keep the back knee straight. Lean towards the wall, feeling a stretch in the calf and Achilles tendon. Hold for 20-30 seconds and switch legs.
Massage: Sit on a chair and use your hands to massage the soles of your feet. Apply pressure and knead the muscles to help relax and relieve
Toe Stretch: Sit on a chair and extend one leg in front of you. Grab your toes with your hand and gently pull them back toward your body. Hold for 15-30 seconds and repeat on the other foot.
Toe Curls: Sit on a chair and place a towel on the floor in front of you. Using only your toes, scrunch the towel towards you and then release it. Repeat this movement for 10-15 times.
Ankle Alphabet: Sit on a chair with your feet extended in front of you. Imagine drawing the letters of the alphabet with your toes. Do this exercise for each foot, aiming for the full alphabet.
Calf Stretches: Stand facing a wall with your hands on the wall for support. Take a step back with one foot and keep it straight, while bending the front knee. Lean forward to stretch the calf muscle. Hold for 20-30 seconds and switch legs.
Arch Roll: Sit on a chair and place a tennis ball or a small round object under the arch of your foot. Roll the ball back and forth using moderate pressure for 1-2 minutes on each foot.
Toe Raises: Stand with your feet flat on the ground. Slowly raise your toes off the floor while keeping your heels planted. Hold for a few seconds and then lower your toes back down. Repeat for 10-15 repetitions.
Heel Raises: Stand with your feet hip-width apart. Slowly rise up onto your toes, lifting your heels as high as possible. Hold for a moment and then lower your heels back down. Repeat for 10-15 repetitions.
Marble Pick-Up: Place a small bowl or container on the floor and scatter marbles or small objects around it. Sit on a chair and use your toes to pick up the marbles and place them in the container. Repeat this exercise for a few minutes.
Achilles Stretch: Stand facing a wall with one foot in front of the other. Bend the front knee and keep the back knee straight. Lean towards the wall, feeling a stretch in the calf and Achilles tendon. Hold for 20-30 seconds and switch legs.
Massage: Sit on a chair and use your hands to massage the soles of your feet. Apply pressure and knead the muscles to help relax and relieve tension.
Remember to listen to your body and stop any exercise that causes pain or discomfort. If your foot pain persists or worsens, it's best to consult a healthcare professional for further evaluation and guidance
