Editor’s note: Stephanie Mansour is a health and wellness journalist and women’s weight loss consultant and coach.
Dubai, United Arab Emirates (CNN) — For many people, sore feet can be bothersome following hiking. But for others, dealing with chronic ankle or heel pain is a daily problem.
To help relieve pain in the ankles and feet, movement exercises often focus on stretching the hamstrings and calves.
Cramping of the calf muscles and upward flexion of the foot joint is associated with a number of lower extremity disorders, including Achilles tendinitis and plantar fasciitis, according to research.
Including your calves on a regular basis is an important step to feeling better.
You can do simple movement exercises targeting the ankles and soles of the feet, which in turn are linked to the calf muscles.
In fact, these exercises can be performed while lying in bed or sitting at your desk at work.
This five-movement routine for the ankles and feet targets surrounding muscles and tendons, increasing flexibility and relieving pain.
Studies have shown that incorporating static and dynamic stretching exercises may improve your range of motion.
Therefore, incorporating stretches that last for five to 10 seconds, and accompanying stretches throughout the stretch, are essential to improve movement.
This routine can be practiced once a day, with each movement slowly and carefully, to strengthen your range of motion and gain flexibility around your joints.
1. Straighten your feet
Straighten one leg and flex your foot toward your extended leg, as the picture shows.
Hold this position for five seconds, then point the toes to extend the top of the foot, and hold this position for five seconds. Repeat this routine five times, then move to the other foot.
2. Roll your feet
This exercise is similar to the first exercise but with a higher concentration.
Bend one foot up, hold it for five seconds, then instead of switching from flexion to extension immediately, continue in the flexion position, pointing your foot forward. Then, point your toes down and hold this position for five seconds.
To return to the flexed position, release your toes first, then flex at the ankle. Repeat this exercise five times, then move to the other foot.
3. Move your foot in a circular motion like a clock
While sitting or lying down, bend one of your feet up, a position known as 12 o’clock, and externally rotate the ankle so that the foot points slightly to the right, clockwise at 1 o’clock.
Continue clockwise to the right until you point down to 6 o’clock.
Then start flexing your ankle inward to point the foot to the left and move to the 7 o’clock position toward the initial position, 12 o’clock.
Repeat the exercise five times, then rotate counterclockwise five times, then move to the other foot.
4. Move your ankle in a circular motion
Extend one leg in front of you, move your foot in a circular motion from the outside to the side and hold for five seconds, then move your foot in a circular motion in the opposite direction and continue doing this for five seconds. Repeat the exercise and then switch to the other foot.
5. Flex your toes
Allow both feet to relax, then imagine you are trying to pick up a piece of fabric on the floor with your feet. Bend all ten toes tightly and hold for five seconds, then relax your feet, and repeat this exercise 10 times.
Do this routine daily or a few times a week to strengthen your feet, ankles, and calves. And remember to take your time during these exercises.
