Your foot is an intricate network of bones, ligaments, tendons, and muscles. Strong enough to bear your body weight, your foot can be prone to injury and pain.

Unreal Side is here to help you with some first-hand physiotherapy exercises to soothe the pain and get healthy as fast as possible.

ANKLE CIRCLES

  1. You can start with the soft stretch of the ankles:
    Move your ankle through its entire range of 10 motions (up and down, in and out, and in circles) 10 times on the right, and then 10 on the left side. Move only the ankle and not the leg.
  2. With your leg extended, try also to write the alphabet in the air with your toes.

HEEL AND TOE WALKING

  1. Now Walk on your toes for 30 seconds. walk around on your toes and then switch to your heels for 30 seconds. Build up to one minute on toes and heels alternating for 5 to 10 minutes as a small workout to your toes.

STRENGTH EXERCISE


  1. While seated and barefoot, place a small towel on a smooth surface in front of you. Grab the towel with your toes. Keep your heel on the ground and curl your toes to scrunch the towel as you bring it toward you. Let go and repeat until you’ve moved the towel to you. Repeat the action in reverse to push the towel away from you.

ANKLE MOTION

  1. Just move your ankle forward and back, keeping your knees right. Continue until you feel uncomfortable or cannot proceed further.

  2. Moving only your ankle and keeping your toes pointed up, turn your foot outward, away from your other leg on your left and right side.

BONUS Photo +


  1. Place the foot on a chair, keeping the heel down. Push the knee over the toes, feeling a stretch in the heel. Hold for 20 seconds, repeat this exercise 3 times.

We hope you’ll give these exercises a try to stay healthy and pain-free. What are your tricks to help you relax your feet after a long day? Share in the comments!


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