Stretches

Read on to discover a variety of stretches to help
combat foot pain.

Book An Appointment or Tell Us Your Conditions.

Why Stretching Helps
Relieve Foot Pain

Stretching is important for a number of reasons. Muscles attach to the bones and joints via tendons. If the muscles are tight they can lead to strain along the foot, calf, knee, hip and can also cause lower back pain. After all, if your legs and hips are tight, your feet will have to do more work.

Tight feet means less flexibility. This leave you vulnerable to potential pain and/or injury. Foot pain such as plantar fasciitis can be stretched out to help ease discomfort and relieve strain. Talk to your doctor before beginning stretching or other physical exercise. Once you know whether stretching is right for you, here are some great stretches that are quite effective.

When Augmenting the Use of Custom Orthotics,
These Stretches Can Help Ease Foot Pain

Gastrocnemius – With Supportive Shoes

  • Stand in a lunge position and support the under body against the wall
  • Keep the back foot on the floor the back knee straight and bend the front knee.
  • Shift the body weight forward through the pelvis in order to feel the stretch in the upper calf muscle

Soleus – With Supportive Shoes

  • Stand in a lunge position and support the under body against the wall
  • Keep the back foot on the floor the back knee straight and bend the front knee.
  • Shift the body weight forward through the pelvis in order to feel the stretch in the upper calf muscle

Calf muscles

  • Sit with the back straight and legs extended
  • Use a tensor bend, a towel or a belt to wrap the foot around the forefoot at the ball.
  • Pull gently straight towards the body

Fascia

  • Use a water bottle, a can or a tennis ball and place on the floor.
  • Roll gently under the entire foot by extending foot forward and rolling back towards the body.
  • If there is inflammation, use a frozen water bottle. The ice will help decrees the pain

Flexors

  • Sit with the back straight and one leg extended
  • Bend the other leg on top of the extended one and grab the lesser toes
  • Pull straight toward the knee to feel a stretch on the bottom of the foot>

Extensors

  • Sit with the back straight and both legs extended
  • Point the toes away from the body to feel a stretch on the top of the lower leg

Lateral Muscle Group – With Supportive Shoes

  • Keep the back straight
  • Keep the back foot on the floor and the knee straight
  • Bend the front knee over the other toward the wall
  • Shift body weight sideways through the pelvis to feel the stretch in the upper lateral thigh muscle and the lower lateral muscle

IT Band

  • Lie with back straight and one leg bent at a 90 degree at the hip and knee
  • Bend the other leg to cross the ankle on top of the opposite knee and grab the mid-thigh
  • Pull the thigh straight toward the body to feel a stretch in the lower back, in the gluteus and in the lateral thigh muscle of the crossed leg

Are You Experiencing Pain Or Discomfort?
Ottawa Custom Orthotics Is Ready To Help!

Ottawa Clinic Located at Hunt Club

Orléans Clinic

Foot, Knee, Hip or Back Pain? We Can Help.
Book An Appointment or Tell Us About Your Conditions.