Top Exercises to Relieve Foot Pain

Whether it’s during the day, after a workout, or in the middle of the night, foot pain can come at unexpected times. Fortunately, there are a few simple exercises you can do to relieve your foot pain.

Point and flex: Pointing your toes isn’t just for ballerinas. To stretch out the small muscles on the bottom of your feet, point and flex both feet. Repeat as many times as desired.

Heel raises: You may have done this exercise in the gym, but it’s great any time. Lift your heels and stand on the balls of your feet. Hold for 10 seconds and then repeat several more times.

Toe squeeze: Using corks or foam toe separators (like the ones some women use when they paint their toenails), separate your toes. Then squeeze them together for 5 seconds.

Roll a ball: Roll a golf or tennis ball under the ball of your foot for a couple minutes to relieve pain in your arch or heel.

Foot stretch: From a seated, cross-legged position, pull back on your toes with a towel, resistance band, or your own hands. Then, push your foot forward.

Pencil grab: Stretch your toes and feet by picking up marbles or pencils just with your toes. This is a great stretch; plus, it’s fun!

Calf stretch: Sometimes, foot pain and leg pain (and pain relief) can be connected, so stretching out your feet and calves together may help. Leaning against a wall with both hands, keep your back straight. Bring one leg straight back with the heel flat on the floor, and bring the other leg forward with the knee bent. Move your hips toward the wall. Repeat on the other side. You can also do a similar stretch to work the lower calf; just bend the knee of your rear leg rather than your front leg while leaning forward with your hips to bring the stretch to your lower calf.

Acupressure: A gentle massage can go a long way in relieving the pain in your feet. Better yet, use acupressure, or apply pressure to pressure points that connect to your feet. These pressure points include the space between your upper lip and nose, the base of your calf muscle, and the top of the foot between the big toe and second toe. Press and hold for a minute at a time.

If these exercises don’t relieve your pain, come see us at Dalhousie Station Foot Clinic. We can diagnose your foot pain and give you the treatment and advice you need to be pain free. You’ll be running and walking without pain in no time!

Call us at to set an appointment.