People often experience severe pain in their feet due to various factors. Not taking proper care of your feet can result in chronic and life-long pain and make you extremely uncomfortable.
The pain can also hinder your daily activities, for instance, walking or performing regular activities.
With regular exercises and stretches, you can make sure that your feet are working fine. The stretches also feel better and relax you. Stretching also makes your feet strong, which helps build strength in the feet muscles and reduces the chances of ankle or feet pain.
Many of these foot exercises are easy to do, and they also promise visible results. But, using equipment for stretching your feet can bring even more benefits for you. The exercise equipment such as a foot stretcher ensures to provide a deep stretch to your feet.
The following article will let you know about eight essential exercises that will relieve your feet pain. But, first, you should know some details about the foot stretcher and how to use it accurately.
What Is A Foot Stretcher?
Foot and leg stretcher is effective gym equipment designed to provide comfort and relief from foot pain. It comes with a strap that provides a deep stretch to your foot muscles.
It is made from high-quality neoprene material with inside padding so that you can do your exercises with ease. The straps are made from nylon so that it is easy to use.
It has a compact design which is also light in weight. Its portability allows you to carry this stretcher anywhere you want. It has multiple loop straps that fit perfectly to your feet and assist in different exercises.
The foot and leg stretcher has shown quite effective results in treating conditions such as plantar fasciitis, multiple feet injuries from falling or exercising, and bone spurs.
How To Use A Foot Stretcher?
The foot stretcher has two Velcro straps, making it extremely easy to wear them and perform the exercises. It is best to use the stretcher only for a limited time, as overdoing the exercises can result in unlikable consequences. With the help of adjustable straps, you can well manage your exercises.
The heel of the foot stretcher fits perfectly. So it is a lot easier to do exercises. Simply wear it around your feet and get started with exercises. Remember to look out for your safety. Start with slow and light exercises as it feels good and has better results.
Role Of Physical Therapy In Subsiding Pain
Using a foot stretcher for your pain works as a physical therapy tool. You can use it to treat your medical conditions and to work on your body flexibility. It also helps you to strengthen your muscles which then allows you to work out without any problem. Working on your body muscles can increase your life longevity.
8 Foot Exercises You Can Do With Foot Stretcher
Following are some of the effective exercises that you can do with a foot stretcher:
1. Ankle Dorsiflexion
When you have proper and functional ankle dorsiflexion, your ankle will have a better range of motion. Pulling your toes and foot towards your knee is ankle dorsiflexion. Any injury or pain can affect the movement, and so it is necessary to work on it.
There is a lot of foot pressure when you have impaired ankle dorsiflexion, affecting your normal activities or exercises such as squat or jump. A foot exerciser will help you achieve your ultimate range of motion as you can do many exercises.
2. Toe Extension
Plantar fasciitis is a condition that causes severe to mild pain in the heels. You should ensure to treat the condition quickly, or else pain might progress, causing immobility. In this exercise, you try to turn your toes towards your ankles, and it causes a stretch in heels.
The foot and leg stretcher will work best here as it assists you in doing the exercises and makes it easier. With a stretcher, you can also control the movement of your toes by starting slow and progressing each day.
3. Assisted Toe Raises
If you have inflammation or pain in your tendons, then toe raises can give you relief. You must sit in a comfortable position to do this exercise. Ideally, your knees should be bent so that you can have a deeper stretch.
Wear the foot stretcher and fix it to your feet size with the help of straps. Now hold the other corner of the long strap to slightly raise your toes. You should stop here for a few seconds and then return to the original position.
4. Toe Curls
Toe curls help in the strengthening of toes and the top of the feet. Often people do not pay much attention to this important area, but it is extremely important to work on it. It will also help you to stretch your calf muscles, allowing better mobility.
With the help of a leg stretcher, you can do toe curls with a lot of conveniences. Sit down with your legs extended forward. Now, pull the adjustable strap towards you so that your muscles can stretch.
5. Plantar Flexion
If you love driving a car, then performing this exercise will directly improve your driving skills. A slight downward motion of your feet is known as plantar flexion, and it has a major role in your daily activities, such as running or jogging.
You should stand straight in line with the adjustable strap of the foot stretcher in your hand. Slowly work on your muscles by moving them down and returning to the original position with the help of a stretcher.
6. Straight Leg Stretch
The straight leg stretch works on a variety of muscle groups. It is an effective exercise that can help you to work on your leg muscles. It also works for your flexibility and is a great exercise to strengthen your leg muscles.
You need to lie down with one leg straight and the other one on the ground. Wear the stretcher in advance to avoid any inconvenience. Now with the help of a strap, pull your leg towards your body. You will feel a deep stretch in your quads and hamstrings.
7. Single-Leg Stands
Single-leg stands are best for you if you want to work on your balance and improve your coordinated movements. It is easy to do the exercise as all it requires is your focus and attention. The exercise also works on several muscle groups and improves your flexibility.
Wrap the stretcher around your feet, and hold the adjustable strap from your back by moving your hand towards your back. The exercise is easy to do and has many useful benefits to offer.
8. Leg Raises
For leg raises, it is best to use a stretcher. You can tie the adjustable strap of your stretcher to a strong frame so that it does not move along. It will help you strengthen your quad muscles and work on your range of motion as well.
Lie down on the floor for this exercise and wear a foot stretcher on each foot. The stretch will feel good and will reduce the pain in your legs.
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Feet care is necessary, and it has an impact on your overall health. The pain in this region is usually intolerable and can cause extreme discomfort to you. It is necessary to work on your feet and to exercise them for your comfort.
Doing different exercises can help you to deal with the pain effectively. You can also use equipment such as a foot stretcher in your routine to stretch your feet. Doing so will help you subside pain in your feet and ankle and make your feet muscles stronger.
It is necessary to go light with these exercises at the start. If you do not feel comfortable with any form, it is best to leave it or change your technique slightly. Do not forget to warm up your muscles before these exercises as well.