Many of us have experienced some pain in the soles or ankles of our feet or heels. This can happen after a workout, new activities, standing for long hours, or gaining weight. Pressure can damage or tear the tissue covering the bones at the in the foot, causing inflammation and pain. If you like dancing, exercise or practice ballet, you can certainly be more aware of how important is to keep our feet healthy and strong. So here are a few tips and advices on how to stay on your feet and toes pain free:-)

• Towel stretch. Sit on the floor with your legs straight. Roll up a towel, hold it from both sides and place it on the sole of your foot. Pull it toward you gently for at least 15 seconds. Repeat the exercise 2 to 4 times.

• Toe stretch. Sit in a chair, extend your legs with your feet on the floor. With your hand, hold your big toe and bring it up and back. Repeat 2 to 4 times, several times a day.

• Calf stretch. Stand an arm’s length away from a wall. Place your right foot behind your left. Slowly and gently bend your left leg forward while keeping your right knee straight and your right heel flat on the floor. Do this for 15 to 30 seconds and rest. Repeat three times, alternating legs.

• Massage the arch of your foot. You can do this standing or sitting. Rest your foot on a small ball or a frozen water bottle (the cold could reduce inflammation). Roll the object slowly from the sole of your foot right to the back part of your heel. Repeat 10 times on each foot once a day.

• Stretch the sole of your foot. Before getting out of bed, stretch your foot by flexing it up and down at least 10 times before standing up.

• Roll up a towel on the floor. Sit down and spread a towel on the floor. Place the sole of your foot on it and use your toes to try to tuck it between your toes and roll it.

• Bend your toes. Place your heels on the floor. Slightly lift your toes and bend them downward. Hold the position for a few seconds. Then, bend your toes upward for a few seconds. Repeat 5 times.

• Lift your heels. Hold firmly onto a railing at the edge of a step. Stand with your toes and heels hanging over the edge. Slowly lower your heels just below the edge of the step. Then, slowly rise-up on the balls of your feet. Repeat 10 movements on each foot, rest, and perform one more set.

TIPS:

• Do not pinch the corners of your sheet under the mattress. Try to keep the sheets or covers loose while you sleep. If the sheet is stiff, your feet will be in a pointed position.

• Apply ice after exercise or physical activity. Fill a cloth bag with ice and place it on the painful area at least three or four times a day for 15-20 minutes.

• Wear shoes with low heels and thick soles. Make sure the shoe has an orthopedic insole inside to provide additional cushioning.

Do you put your legs up at the end of the day or practice contrast shower?

Our tutor Claire has created a video lesson for you on how to strengthen the ankles and feet, it’s available at our online library here

We look forward to seeing you at our classes! Xoxo

Source: brightside.me