5 Heel And Foot Stretching Exercises To Relieve Back, Hip, And Knee Pain

A woman is stretching her feet, light green background

We often overlook the importance of our feet and don’t realize how crucial they are for our movement. After all, they are the parts of the body that hold.. the rest of the body – right?

Ignoring them can lead to problems like back, hip, and knee pain, which can be quite severe, cause nerves and frustration.

Nowadays, many of us have a sedentary lifestyle that doesn’t give our feet enough exercise, causing our muscles to become tight and weak, resulting in pain.

However, by simply stretching our feet every morning, we can prevent future foot pain, improve our overall mobility, and enhance our balance.

It may sound simple, but taking a few moments each morning to stretch our feet can make a big difference in keeping them healthy and pain-free.

In this article, I am listing 5 Heel And Foot Stretching Exercises that you can that will get your feet back in working order and prevent a variety of problems.

Heel And Foot Stretching Exercises

Here are the 5 exercises I was telling you about. All videos are around 1 -2 minutes. You might also that all videos are old. I believe that older videos are more genuine that today’s influencers.

Like they say, old is gold.

1. Heel Raises

Let’s begin with a basic stretch called heel raises.

This stretch is easy to do and can help alleviate foot and leg pain by readjusting your ankle joints. Start by placing a chair in front of you.

Hold onto the back of the chair and lift one of your heels off the ground. Remember to slightly bend your knee while doing this. Repeat this movement 15 to 10 times per leg.

For optimal results, perform a few sets of this exercise. It may seem simple, but it can be a powerful way to reduce discomfort and strengthen your feet.

2. Ankle Circles

Here’s another exercise that may seem too good to be true, but it can actually make a big difference in improving your ankle mobility and making movement easier.

Tight and painful ankles can lead to discomfort in your hips, knees, and back, which is something you definitely want to avoid.

To do ankle circles, start by lying on your back on the ground. Bend your knees and lift your legs up, then bring your right (or left) knee towards your chest.

Now, move your ankle in a circular motion, pointing your toes outward.

Do 5 to 10 circles in a clockwise direction, then switch directions and repeat.

Repeat the same steps with your other ankle, and aim to do 5 sets for each ankle. It may sound simple, but this exercise can have a positive impact on your ankle flexibility and overall comfort.

3. Toe Walking

Toe walking is a great way to strengthen the muscles in your toes, yes, they have muscles too!

It also helps to reinforce the ligaments and tendons around the balls of your feet, which can often be under stress and cause pain over time.

To do this exercise, simply stand up straight and begin walking slowly on your tiptoes, similar to how a ballerina walks.

Walk around the room for about 15 seconds, then take a break and repeat.

Aim to do 5 sets of this exercise every morning, and you should start to notice a difference in no time. Again, it may sound simple, but it can be an effective way to prevent foot pain and improve the strength of your feet.

4. Toe Curls

To relieve leg and feet pain, try doing toe curls. Sit on a chair and place a towel on the ground.

Put your feet on the towel, then curl your toes and try to grab the towel. Pull it towards you and then release.

Do this 5-10 times for 5 sets.

This exercise helps improve circulation in your feet and stretches the important muscles in your toes. It can also help reduce the risk of knee, hip, and back pain.

5. Tibialis Interior

This exercise works on all the tiny muscles in the feet as a way of strengthening the legs, hips, and knees. What you need to do is sit on the floor and bend your right (or left) knee under you, and strengthen the other leg up in front.

Now, put one end of an exercise band on the stretched-out leg, and the other wrapped around a bed or chair leg.

Now, pull the band with your toes towards you, holding the top position for a few seconds before slowly releasing. Do this for 10 times and a total of 2-3 sets per foot. This powerful exercise is especially effective in cases of knee pain.

This great set of 5 exercises won’t take more than 15-20 minutes of your day but will do wonders for the pain in your hips, legs, feet or knees. Try them yourself and you should feel much better in only under a month.

Additional Tips

Here are some additional tips regarding heel and foot care using simple language:

  1. Wear supportive shoes: Make sure to choose shoes that fit properly and provide good arch support. This helps to maintain proper foot alignment and reduce strain on your heels and feet.
  2. Cross-train with other activities: Engaging in different exercises like swimming or biking can help give your heels and feet a break from repetitive impact. This allows for better recovery and reduces the risk of overuse injuries.
  3. Maintain a healthy weight: Being overweight can put extra pressure on your heels and feet, leading to pain and discomfort. By maintaining a healthy weight through balanced eating and regular exercise, you can reduce stress on your lower extremities. For more articles on weight loss, check our weight loss category.
  4. Avoid running on hard surfaces: Running on concrete or other hard surfaces can be harsh on your heels and feet. Whenever possible, try to run on softer surfaces like grass or dirt paths to absorb some of the impact.
  5. Stretch regularly: Stretching your heels and feet, even if you don’t have any pain, can help improve flexibility and prevent future issues. Simple stretches like calf stretches, toe curls, and ankle circles can be done regularly to keep your feet healthy.

Bottom Line

So there you have it. Five heel and foot stretching exercise videos to help you alleviate pain from your feet, ankles and back.

If you want to be healthy, there aren’t any excuses. Don’t fall into the trap of telling your self “I don’t have time”. All these exercises -when combined – will take just 30 minutes out of your time.

You’ll immediately experience euphoria and feel better and stronger, from the very next day.

Try them and let me know your comments below. Which ones did you like the most and what other questions you might have.

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