6 Easy Stretches for Foot Pain

Print out the pictures and instructions or watch the video where I walk you through the stretches.

Always go for the stretch feeling, never pain. If it hurts, you can try to get into the position slowly and find a comfortable spot to hang out or change the position slightly. If that still doesn’t work, then don’t do it!

Calf stretch (Gastrocnemius)

Place your hands against a wall, counter or desk top. Take 1 step back. Line your toes up to 12 o’clock. Keep the back knee straight and bend the front knee until you feel a stretch. Hold for 30 seconds to 1 minute, repeat 2 - 3 times.

Calf stretch (Soleus)

After you have finished the stretch above, bend the back knee for a lower calf stretch. Hold for 30 seconds to 1 minute, repeat 2 - 3 times.

Shin and top of the foot stretch (anterior tibialis and toe extensors)

Curl your toes in on themselves like you are making a fist with your toes. Pull your ankle down. You should feel a stretch across the top of the ankle and the foot. Hold for 30 seconds to 1 minute, repeat 2 - 3 times.

This stretch is important because if these muscles are tight or short, they strain the plantar fascia at the bottom of the foot.

Plantar Fascia Stretch

Pull your ankle up and your toes up. Find the band of tissue between the base of the first toe and your heel. With light to moderate pressure:

• Massage along the length (red line, blue arrow)

• Massage side to side along any tender or tense spots (yellow arrows)

Do this for 1-2 minutes.

Planar fascia massage

Using a tennis ball or a frozen water bottle, use light to moderate pressure and roll the ball or bottle around on the bottom of the foot.

Do this for 1-2 minutes.

Sciatic Nerve Glide

Sometimes foot or calf pain is actually coming from an irritated sciatic nerve or “sciatica.” This is also likely if you feel numbness or tingling in the calf, heel or foot as well.

Put your hands behind your back. Tuck your chin, slouch to round through your spine. Keep your toe pointed and straighten your knee until you feel a stretch sensation then return to the starting position immediately.

If your knee is straight and you still don’t feel a stretch, flex your ankle until you feel a stretch sensation and then back off return to the starting position immediately.

Repeat 10-15 times.