foot pain relief easy stretches

7 Easy Stretches for Foot Pain Relief

Feel better instantly with these easy stretches

Have you ever had foot pain that won’t go away? You’re not alone. In this post, you’ll learn about easy and effective stretches for foot pain relief.

Whether you are a runner or a work-from-home mom, persistent foot pain is tricky to deal with. 

Every step you make might cause pain exacerbation. Foot strength is critical for mobility.

Your feet are the shock absorbers as you exercise or run. And again it provides the solid surface you need for a push-off. 

But what happens if you experience muscular imbalances? And how do you deal with other dysfunctions around the ankle and the foot? 

The good news is that there are easy stretches that can reduce foot pain.


Let’s take a look at some of them

1. Toe spread and press

Toe spread and press technique help when dealing with plantar fasciitis. 

Fasciitis is an inflammatory condition of the tissue at the plantar (bottom part) of your foot.

Sometimes the pain is moderate, other times severe. The pain is worse around the heel but you can feel it across the whole foot arch. 

The toe spread and press exercise help relieve the pain and strengthen the foot arch. 

How to do it

Stand on a flat surface with your legs apart (distance between your feet should be the width of your hips). 

Lift and spread the toes of both your feet to the widest possible range. Then hold them in that position for about 2 minutes. 

Now keep your toes on the ground. And spread them while pressing the ball of your big toe against the supporting surface.

Make sure you don’t lift any part of the foot during this process. You need to perform the exercise at least three times per week.

2. Achilles stretch

Achilles is the tendon by which the calf muscles attach to the heel. 

It is the bundle on the lower posterior side of the calf. 

When strained, it may cause foot and ankle pain that might radiate to the whole leg. An Achilles stretch exercise treats this strain.

How to do it

Stand straight about half a meter facing a wall. Hold the wall with the palm of your hands resting flat against it. 

With the knee straight move one leg a step behind. Ensure both heels remain flat on the ground. 

Now bend the front leg at the knee until you feel the calf muscles stretching. Hold in that position for half a minute. 

Repeat the procedure for about four times. 

This maneuver will stretch the Achilles tendon and gastrocnemius muscles. 

To exercise the soleus muscle, bend the leg behind instead of the front one. 

3. Standing calf raise


During a run, the big toe is the main point of push off. 

But, most people have a small degree of flexibility around the big toe. This lack of flexibility can lead to foot pain and even cramping during a jogging exercise. 

Calf raise will help reduce the pain associated with push-off while running. 

How to do it:

On flat ground, stand with your feet about 50 centimeters apart. 

Begin the foot works by raising the heels and move progressively until you lift onto the big toe. 

Ensure the ball of each foot remains in contact with the ground during the movement. Repeat the exercise five times. 

Always perform the workup before every run.If you’re a runner, this is a great warmup exercises before your run.

4. Arch massage using a small-sized ball

Another method for relieving pain due to plantar fasciitis is arch massage. This is one of the easy stretches for foot pain relief.

And it requires a golf ball or any other solid ball of a similar size. 

How to do it:

Sit on a comfortable chair and let your feet rest flat on the ground. Place the ball on the floor a few inches from your feet. 

Put one foot over the ball and while applying as much pressure as possible, move the ball around. 

Do this for about 2 minutes then change to the other foot. As the ball rolls, it massages the sole of your foot

If you cannot find an appropriate ball, use frozen water in a bottle.

5. Alphabet writing in the air

Writing the alphabet with your foot aims at increasing mobility at both the ankle and big toe joints. 

The stretch reduces muscle tension on the upper side of the foot.


This tension is usually caused by tight shoelaces or artificial toe flexion by shoes.

How to do it:

To perform the exercise, sit or stand in a comfortable position. 

Lift one foot a few inches from the ground and use your big toe to write the alphabet. 

You can either begin with the upper or lowercase letters. As you write, try exaggerating the downward strokes slightly. 

After writing the first letter case, write the other before changing foot. Repeat the exercise at intervals during the day. 

6. Towel scrunches

The exercise aims at strengthening the foot’s intrinsic muscles. 

This reduces the tension and stress on the plantar fascia, thereby alleviating pain. 

How to do it:

Sit on a chair, spread out a towel on the floor, and rest your foot on it. 

Using your toes push and pull the sheet in different directions. 

7. Single-leg hops 

This exercise works to stabilize the hip and enhance mobility at the hip, ankle, and foot joints. 


Weak hips while running expose your ankle and foot to a greater and imbalanced impact. 

This is due to the uneven distribution of body mass. 

How to do it:

Stand on one leg and jump one step ahead landing with the knee bent. 

Go back to the starting point and leap in another direction. 

Repeat the procedure on various sides, moving in a clockwise or anticlockwise direction depending on the foot you start with. 

You should make at least five moves with one foot before changing to the other. In a week, you need to perform three sets per leg.


These easy stretches can provide instant foot pain relief . 

But, if you perform these exercises and continue experiencing the pain, find advice from a trained professional.