8 exercises to relieve foot pain “instantly” after a tiring day at work

Standing for long hours or being sedentary can also cause you problems with sore soles and heels. The pressure can damage or tear the tissue that covers the bones in the soles of the feet, causing inflammation and pain. The 8 small exercises below will help relax your feet thoroughly, keeping your feet healthy and beautiful in all circumstances.

1. Stretch towel

You need to sit with your legs straight, roll a towel, hold both ends of the towel, and then hook the towel to the soles of your feet. Gently pull it towards you for at least 15 seconds. Repeat the exercise 2 to 4 times.

2. Toe stretch

Sit in a chair, feet wide apart with feet flat on the floor. Grasp your big toe with your hand and pull your foot up and back. Repeat this movement 2 to 4 times, several times a day.

3. Calf stretch

Stand with your feet shoulder-width apart, step your left foot forward one step and then slowly lift your left toes while your toes still touching the ground. Take care to keep your knees straight. Repeat this movement for 15 to 30 seconds and rest. Repeat three times, alternating pins.



4. Massage the arch of your feet

With this move, you can do it while standing or even sitting at the office. Simply placing your foot on a small ball or a cold, low-temperature water bottle made from ice can reduce inflammation. Then, slowly roll the ball or water bottle from the sole of your foot to the back of your heel. Repeat 10 times for each foot once a day.

5. Pick up marbles with your feet

Pour the marbles on the floor and place them next to an empty cup, all you need to do is use your toes to pick up the marbles one by one and drop them into the container.

6. Stretch the soles of the feet

Before getting out of bed, practice stretching by bending up and down at least 10 times before standing up.



7. Roll towels on the floor

With this move, you need to put a towel on the floor, put the soles of your feet on it and use your toes to try to tuck the towel between your toes, then roll them up.

8. Bend the toes

Place your heels on the floor, lift your toes slightly, and arch them down. Hold the position for a few seconds. Then, bend your toes upwards for a few seconds. Repeat this movement 5 times.

Tips to keep your feet healthy



Don’t try to stretch your ankles when covered with a blanket, keep them as straight and comfortable as possible while you sleep.

– Wear a splint at night while sleeping. The night brace supports the ankle and foot in a position to keep the tendons from being damaged and the soles of the foot to be slightly stretched.

– Avoid walking barefoot on hard surfaces.

Apply ice after exercise or physical activity.

– Wear shoes with low heels and thick soles.

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