In most societies, the majority of our movement is performed while wearing shoes. Forty hours a week wearing your wingtips around the office and your two hour weekend jogs in your brand new Asics leave your feet with little room to wiggle.
As a result, this lack of motion can be the cause of a lot of foot discomfort. Although it shouldn’t, foot pain often goes ignored.
It’s funny that we spend so much time taking care of our hips, low back, and knees. However, we often neglect our feet, which have to bear the weight of our entire body 16 hours a day.
Because of this, we’re going to show you three exercises that will get your feet moving again. We want our feet to be as mobile as possible.
Remember, any lack of stability or mobility in the proper joints can wreak havoc up the chain. This is called the joint-by-joint approach. Believe it or not, but the slightest compensation in the foot can have a profound effect on the opposite shoulder. We were shocked too when we learned this. The body indeed is amazing!
Anyways, let’s get into, here are three ways to fix foot pain.
As with most of our Top 3 Tuesdays, we’re going to start with some myofascial release. Since a foam roller is a bit too big for the foot, we’ll use a lacrosse ball.
What we want to do is roll it around the bottom of our foot for about 30 seconds or so.
Get creative, anyway that you can find the sore spots while remaining controlled is recommended. That means seated, kneeling, standing, or holding on to something for leverage.
Don’t do anything that causes too much pain. If any myofascial release leaves you clutching your pearls in the fetal position, please stop.
From there, we’re going to progress to the heel rocker.
Start in the pushup position and get up on your toes. From there, keeping our backs nice and flat, we’re going to rock backward.
You should feel a gentle calf stretch as you rock back.
Lastly, we want to work on the intrinsic foot muscles in our feet. As we mentioned in the into, we want to be able to move all of our toes in any direction.
We want to be able to control the four little toes and the big toe independently. Try to move them in every direction imaginable.
You are going to find that independent control of each toe is challenging. That’s because your feet are trapped in shoes for the majority of the day.
These are our three favorite exercises for foot pain.
Our suggestion. Go barefoot as often as you can, wiggle your toes, and stretch and strengthen your calf muscles.