6 Exercises to Erase Foot and Ankle Pain (Gentle, Soothing)

This article is intended for people who spend most of the time of their day on feet. This problem probably causes feet itching, sore joints, ankle pain and swelling. At the end of the working day, all you want to do is having a feet massage, but it’s too expensive to afford it on a daily basis. However, don’t worry because in today’s article we are going to show you a treatment which will relax your feet and ankles. Besides, you can do it in your own house without spending a fortune.

Feet massage is extremely beneficial and can relieve aching joints and feet. According to experts, the feet are the map of our health, meaning that if we apply some pressure on certain points on the feet, we might increase our energy levels and relax our body. However, it’s not all about the pressure. Moreover, if we do some ankle stretches we can easily relax our feet.

So, below you can find 6 easy and simple stretches which will soothe ankle pain and feet, and at the same time, they will promote relaxation. All you need to do them is a tennis ball and a yoga block. We recommend doing them at night, when your feet are the most tired. Do each exercise for about 30 seconds.

Ankle Flex Stretch – Step on the yoga block with your toes. Have the ball of your foot on it as well. Put your heel on the ground and apply your entire weight on the ball of the foot. Thus, stretch the ankle.

Ankle Extend Stretch – Put the yoga block 4 feet behind you. Then, put the top of your foot on it. Next, apply some pressure on the foot by bending your knee until you feel your ankle stretching.

Toe Flex Stretch – Step on the yoga block with your toes. Then, lift up your heel in order to stretch the back of the foot as if you stand on the tiptoes.

Ankle and Toe Extend – Press the top side of your tiptoes on the yoga block and lean backwards until your toes become parallel with the front side of your ankle. At first, the stretch might feel a little bit intensive, so we advise you to do them slower.

Plantar Fascia Ball Roll Out – Put the tennis ball on your yoga block and pressing down on it with your foot. Then, start rolling forth and back to massage the foot arch. Press even harder when you feel the critical spots and stay in that position for a couple of seconds. Replace the tennis ball with a golf one for a deeper massage.

Achilles Ball Roll Out – Sit on the ground and put the tennis ball on the yoga block. Then, put the back of the ankle on the ball and start rolling up and down, in order to massage the Achilles muscles. Press even harder when you feel the critical spots and stay in that position for a couple of seconds.

Sources:

alternativemedicinehouse.com

goodthingstoknow.co

Image source: goodthingstoknow.co

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