Foot Stretches to Support Strength, Flexibility, And Comfort

Plantar Fascia Stretch

This stretch focuses on the thick band of tissue that runs along the bottom of your foot.

• Sit down and cross one foot over the opposite knee
• Gently pull your toes back toward your shin
• You should feel a stretch along the arch of your foot
• Hold for 20 to 30 seconds
• Repeat 2 to 3 times on each foot

Plantar fasciitis: This stretch can help reduce tension and discomfort linked to plantar fasciitis, especially first-thing in the morning or after activity.

Calf Stretch

Tight calves will place extra strain on the feet and heels. They can even make your feet flatter as you walk.

• Stand facing a wall with one foot forward and one foot back
• Keep your back heel flat on the floor
• Bend the front knee while keeping the back leg straight
• Hold for 20 to 30 seconds
• Switch sides and repeat

Plantar fasciitis: Improving calf flexibility can reduce stress on the plantar fascia and support better heel comfort.

Seated Towel Stretch

This stretch is gentle and works well before standing or walking.

• Sit on the floor or a chair with your leg extended
• Loop a towel around the ball of your foot
• Gently pull the towel toward you while keeping your knee straight
• Hold for 20 to 30 seconds
• Repeat 2 to 3 times per foot

Achilles tendinitis: This stretch helps maintain flexibility in the foot and Achilles tendon, which may ease plantar fasciitis symptoms.

Toe and foot mobility stretch

Keeping the toes mobile supports balance and overall foot function.

• Sit or stand comfortably
• Spread your toes apart as wide as possible
• Hold for 5 seconds and relax
• Repeat 10 times

Metatarsalgia: Improved toe mobility can help reduce stiffness and strengthen the muscles around the front of the foot.

Tibialis Posterior Heel Raise

This strengthening exercise targets the tibialis posterior muscle, which plays an important role in arch support and foot stability. Refer to the attached image for proper positioning.

• Wear your shoes and orthotics
• Place a ball between your heels and gently squeeze to hold it in place
• Keep your toes pointed slightly outward in a small V shape
• Slowly rise up onto your toes while squeezing your heels together
• Do not let the ball drop
• Lower back down with control
• Repeat 10 times or until fatigued

Fallen arches: Strengthening the muscles that support the arch can significantly help with longer walking and standing activities.

Starting the year with consistent foot stretches and strengthening exercises can make a noticeable difference in your lower extremity comfort. These movements take less than 10 minutes and can be done at home with little to no equipment. If foot pain persists or limits your activity, or if you aren’t sure where to start, your clinical team at BioPed can assess your needs and recommend personalized treatment options. A small daily commitment can go a long way toward keeping your feet strong, supported, and ready for whatever the year brings.

The post New Year, New Routine: Foot Stretches That Support an Active Lifestyle appeared first on Relieve Foot Pain & Leg Pain.

What is Plantar fasciitis?

Plantar fasciitis occurs when the plantar fascia of the foot becomes inflamed or irritated with micro-tears. Plantar fascia is the connective tissue that runs along the bottom of your foot. The causes of plantar fasciitis micro-tears are often repetitive strain, improper footwear, or even the natural structure of your foot can contribute to the likelihood of you getting plantar fasciitis. Clients describe the pain as a shooting pain first thing in the morning or after periods of rest, easing up as they move around.

What Can You Do to Help Ease the Pain?

Managing plantar fasciitis requires a combination of the right arch support, stretching and minor daily life changes.

• Wear Supportive Footwear: One of the simplest changes you can make is switching to footwear that offers proper arch support and cushioning. Avoid flat, unsupportive shoes like flip-flops or worn-out sneakers, as they can worsen the strain on your plantar fascia. Look for a shoe that you cannot fold or twist and replace shoes if you are seeing visible wear (about every 6-9 months).
• Stretch and Strengthen Your Feet: Gentle stretching exercises can help improve flexibility and relieve tension in the calves and plantar fascia. When the calves are tight, they can also pull on the plantar fascia, causing heel pain.

1. Calf Stretch: Stand facing a wall, place one foot behind the other, and gently lean forward while keeping your heel on the ground (lounging motion). Hold each side for 30-45 seconds at a time to really feel the stretch.
2. Toe Stretch: Sit down and pull your toes back toward you to stretch the arch of your foot.
3. Toe Curl: Sitting down, lay a blanket or towel on the ground, place your foot on the fabric, and curl your toes inward, pulling the fabric with your toes.
4. Rolling Massage: Use a frozen water bottle or massage ball under your foot to soothe away tension in the muscles and fascia.

• Custom Orthotics: A BioPed Clinician can assess your foot mechanics and fabric a custom orthotic that can help to distribute pressure more evenly and reduce strain on your heel.
• Compression: A plantar fasciitis compression sock can reduce swelling and in turn address pain. Additionally, a night splint helps to stretch the tight fascia band while you sleep, reducing morning pain.
• Modify Your Activities: If you are dealing with heel pain, high-impact activities like running may aggravate your symptoms. Consider low-impact exercises such as swimming or cycling to stay active without putting extra stress on your feet. If you can take frequent breaks at work, try to take a few minutes to get off your feet and do some light stretches.

Come See Us!

Plantar Fasciitis can be frustrating, but taking small, consistent steps can help manage the discomfort and keep you moving. Whether it’s choosing better footwear, incorporating stretching into your routine, or getting expert advice from a BioPed clinician, there are ways to support your feet and help you Do More in life!

The post Plantar Fasciitis: Why Your Heels Hurt and What You Can Do About It. appeared first on Relieve Foot Pain & Leg Pain.

Problems that can creep up with extended periods of standing and walking can range from mild discomfort, fatigue and swelling of the feet and legs, to more serious complications such as arthritis, tendonitis or varicose veins.

People who spend significant time on their feet all day are at greater risk of pain and discomfort affecting their lower back, hips, thighs, knees, shins/ calves, and feet.  Over time, symptoms can become worse, and more serious conditions can occur. Worsening of existing heart conditions, chronic venous insufficiency, and varicose veins, have all been associated with prolonged standing. Lower back pain is also a more common issue related to prolonged standing and is more likely to afflict those who must stand at their jobs versus those who can sit or have a combination of sitting and standing. Arthritis of the hip and knees are common in the older population, but those that are employed in heavy manual labour jobs frequently experience joint pain much sooner in life. The effects of standing for long periods of time can show up quickly and often accelerate health problems such as:

• Low back pain
• Plantar fasciitis
• Varicose veins
• High blood pressure
• Knee or hip arthritis
• Bunions
• Muscle soreness and fatigue
• Foot pain
• Knee pain
• Swollen and painful feet and legs
• Tendonitis, especially the Achilles
• Joint damage

When muscles are stagnant for long periods of time, with no rest, breaks or movements, the joints become stiff and can get stuck. When this occurs regularly, the muscles, especially in the legs and back, become fatigued and the ligaments and tendons become damaged, causing soft tissue damage. Standing in one place also reduces blood flow because the veins rely on the muscle pump to return blood back to the heart. When standing in one place for many hours, the blood will pool in the feet and legs. The constant pressure on the veins can weaken them, which in turn leads to achy legs, or varicose veins.

So, what steps can you take to help alleviate your suffering?

• Change your position, and move your body: If allowed, walk around, stretch or shift your body weight. Sit down and elevate your feet during your break.
• Wear comfortable supportive shoes: There are many different styles, just make sure you are wearing the proper fit for your foot. A BioPed clinician can help determine what shoe would be best for you.
• Custom made orthotics: Feet are the foundation of your body, when supported and aligned properly with an orthotic many issues such as plantar fasciitis, knee, hip or back pain can be alleviated.
• Wearing compression socks: Compression socks are designed to apply gentle pressure to your legs. This pressure helps improve blood flow, reduce swelling, and alleviate discomfort. Unlike regular socks, compression socks are made from specialized materials that provide graduated compression – meaning the pressure is strongest at the ankle and gradually decreases as it moves up the leg. This design helps blood circulate back up towards the heart, preventing it from pooling in the lower extremities.

Helpful tips for getting the most out of your compression socks:

Fit is crucial: Borrowing your friend or family member’s compression socks will not benefit you. Medical grade compression requires you to be measured by a certified fitter. At BioPed, a clinician will measure you and fit you with the correct size to maximize the effectiveness of the compression garment.

Consistency: To reap the full benefit, make compression garments part of your daily routine, especially on days you know you will be doing a lot of standing or walking.

Choose Quality: There are many online places offering cost effective compression, however by choosing quality you are ensuring a consistent, and reliable product that will serve you time and time again. And also serve the purpose… as not all compression is properly made.

Combine with other supportive products: Stretching, exercise, elevating your feet and staying hydrated can further reduce pooling of blood and enhance blood circulation.

Compression is highly beneficial and can help to significantly improve muscle fatigue at the end of a long shift. Remember it is important to listen to your body and seek professional advice, so if you are unsure where to start or need personalized advice, our BioPed clinicians are here to help. Let us work together to help you do more in life, with less pain and discomfort.

The post Do you work on your feet all day? appeared first on Relieve Foot Pain & Leg Pain.

Do you dread walking sometimes because of foot pain? You’re not alone. But don’t let foot pain stop you from doing the things you love this spring. With a few simple tips, you can alleviate foot pain and get back to doing the things you want to do. Read below to find out what you can do to keep foot pain away and keep you on the go as the warmer weather approaches.

Get your feet assessed!

The first step is figuring out what is going on with your feet. Do you get plantar fasciitis from those long days on your feet working at the hospital? Metatarsalgia from standing in work boots at the factory? Maybe callousing from a shoe that doesn’t quite fit properly? And what exactly are those conditions anyway?

Great news, at BioPed we offer complimentary assessments where our lower limb specialists are trained to do just this! We start with a detailed history taking, where we go over everything that has led up to the onset of injury. Next, we move into non-weightbearing range of motion testing and a gait assessment where we look at the way your body moves and how you walk. This allows us to assess for inefficiencies in your body, which helps to tell us what treatments would be most effective. We even analyze your footwear for wear patterns and see if they are working against your feet. A shoe can tell us so much about you!

Can orthotics help me?

Orthotics can be a fantastic tool for managing foot pain and getting you back up and running. These devices are used inside your shoe to help realign the lower limb and make your feet more efficient at managing the pressure you put through them. By aligning the lower limb, we can help to target the troublesome areas and ease the pain you’re feeling. There are two types of orthotics; over-the-counter and custom. Both have their advantages but more often custom is the best because it is made for your feet specifically. Feet are very unique, and so are you! Making sure both feet are properly supported puts you on the path to success as summer approaches.

What about stretching and massaging?

Stretching is one of those things we all forget to do at times, but it is so crucial to keeping away foot pain. Stretches like the runners stretch for calf tightness, reaching to touch your toes for general lower limb flexibility, and the plantar fascia stretch when done daily are great at helping to loosen up the muscles of the legs. Best advice is to make it a part of your routine, stretch while drinking coffee in the morning or before your workday starts. See below for more information on these stretches.

Another great way to target foot pain on top of stretching is with massaging. We can’t always have someone there to massage our feet but the next best thing are massaging tools!

BioPed Massage Ball – This gem works to loosen up the muscle fibers of the feet and works best when standing on it to roll out the plantar fascia. It even works on other areas of the body! And if you don’t have one of these, a golf or lacrosse ball can work well.

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What else can I do?

There are many different options out there that can help to alleviate foot pain! But it’s best to determine the cause, to determine the best treatment. If foot pain is keeping you from doing more this spring, please book an appointment today! At BioPed Footcare, whether it’s orthotics, shoes, or footwear, we are here for you. With our on-site lab there is nothing we can’t do! Meet with one of BioPed’s lower limb clinicians to see how you can keep your feet and legs healthy!

The post Want to walk more this spring but foot pain is stopping you? Learn how you can alleviate foot pain and do more. appeared first on Relieve Foot Pain & Leg Pain.