These exercises can reverse foot pain

Foot pain can be incredibly uncomfortable and disruptive to our daily lives. Whether it’s caused by long hours on your feet, uncomfortable shoes, or an underlying medical condition, finding relief is essential. While it’s important to consult a healthcare professional for a proper diagnosis and treatment plan, there are several exercises you can try at home to relieve foot pain. These exercises target specific areas of the foot, increase flexibility, and promote overall foot health. In this blog, we’ll explore five effective exercises that can help relieve foot pain and improve your overall well-being.

Toe stretch

Dr. Parag Sancheti, a renowned orthopedic surgeon who specializes in knee replacement, arthroscopy and sports medicine and is the president of Sancheti Hospital, says, “Toe stretch exercises can help relieve tension and improve flexibility of the toes and the whole foot. Begin by sitting comfortably and extending one leg out in front of you. Use your hands to grab your toes and gently pull them back towards your body, holding the stretch for 15 to 30 seconds. Repeat this stretch with each foot at least three times. Toe stretching exercises can help relieve conditions like plantar fasciitis, toe cramps, and hammer toes.


Arch strengthening

Strong arches are essential for proper foot function and support. To strengthen your arches, you can do a simple exercise using a towel. Sit in a chair with both feet flat on the floor. Place a towel on the floor in front of you and use your toes to crumple it up, pulling it towards you. Repeat this exercise for 10-15 reps, aiming to build resistance by using thicker towels over time. Arch-strengthening exercises can help relieve pain associated with flat feet and drooping arches.

Calf stretch

According to Dr. Sancheti, “Tight calf muscles can contribute to foot pain, especially in conditions such as Achilles tendonitis and plantar fasciitis. To stretch your calf muscles, find a wall and stand facing it. Place your hands on the wall for support and extend one leg behind you, keeping your heel on the ground. Lean forward, bending the front knee, until you feel a stretch in the calf of the extended leg. Hold the stretch for 20-30 seconds, then switch legs. Repeat this exercise two or three times for each leg.

Marble pickup

This exercise helps improve the strength and flexibility of your toe muscles. Simply scatter some marbles on the floor and sit comfortably in a chair. Using one foot at a time, scoop the marbles up with your toes and place them in a small bowl or container. Repeat this exercise for each foot, aiming to complete two sets of 10-15 reps. Marble picking exercises can help relieve pain associated with conditions such as metatarsalgia and Morton’s neuroma.

Ankle rotations

“Ankle rotations can help increase range of motion and relieve pain in the ankle joints. Sit in a chair with your feet flat on the floor. Lift one foot off the floor and gently rotate the ankle clockwise for 10 rotations. Then, rotate your ankle counterclockwise for 10 rotations. Repeat this exercise with the other foot. Perform two sets of ankle rotations for each foot. Ankle rotation exercises can benefit conditions like ankle sprains, arthritis, and general ankle stiffness,” says Dr. Sancheti.


“Foot pain can have a significant impact on our daily lives, but incorporating these simple exercises into your routine can provide relief and promote overall foot health. Remember to listen to your body and see a healthcare professional if the pain persists or gets worse. Along with these exercises, wearing comfortable, supportive footwear, maintaining a healthy weight, and avoiding prolonged periods of standing or walking can also help relieve foot pain. Take care of your feet and they will accompany you throughout your life with comfort and ease,” advises Dr. Sancheti.