Share Link:
These simple exercises will allow you to get rid of leg pain in minutes!
One of the most common causes of foot pain is plantar fasciitis. Plantar fasciitis is a painful condition that is caused by inflammation of the tissue that runs along the bottom of the foot, connecting the toes to the heel. It is most commonly characterized by pain in the heel and is often due to improper footwear, obesity, and a lack of muscle strength and stability along the arch of the foot. In addition to heel pain, other symptoms of plantar fasciitis include tight calves, stabbing pain along the bottom of the foot, and more intense pain when you wake up in the morning or after a workout.
Proper stretching and exercise can help soothe and relieve foot pain by stretching the plantar fascia and Achilles tendon and strengthening the calves to improve ankle and heel stability.
Use these stretches once or twice a day to help relieve leg pain. All you need is a yoga block and a tennis ball.
Plantar fascia stretches | 30 sec each side, 2 times
pinterest
This gentle stretch relieves tension along the bottom of the foot, ankle and calf.
Lay the yoga block on the floor. Place the ball with your right foot on the edge of the block, keeping your heel on the ground.
Slowly shift your weight forward on the block to feel the stretch through your calf, ankle, and plantar fascia.
Hold for 30 seconds, then switch legs. Repeat each side 2 times.
Stretching the sock | 30 sec each side, 3 times
pinterest
This stretch relieves tension in the plantar fascia by targeting the area around the top of the foot and toes.
Step the ball with your foot and toes to the center of your block.
Raise your heel high to start feeling the stretch through your toes and plantar fascia.
To deepen the stretch, slowly shift your weight forward. Hold for 30 seconds, then switch legs. Repeat each side 3 times.
Get up on your toes | 10 reps per leg
pinterest
This exercise strengthens the calves and ankles to provide strength and relief to the legs.
Stand on the block with both feet. Place one hand on the wall for more stability.
Drop your right heel down towards the ground to feel the stretch through your foot and calf.
Then push up through the ball of your right foot and flex your calf muscle at the top. Repeat for 10 reps, then switch legs.
Roll tennis ball | 60 sec each leg
pinterest
Self-Myofascial Release (SMR) is an effective way to massage knots and tension in the lower legs from the comfort of your home or office.
Sit in a chair and place a tennis ball on the floor in front of you.
Start by placing the arch of your foot on the ball. Apply some pressure to feel the ball release the tightness in the fascia.
Then slowly start rolling your foot over the ball. Slowly work your way up to your toes, stopping whenever you find a difficult spot and hold for 30 seconds. Then slowly roll back towards your heel, stopping whenever you find a difficult spot and holding for 30 seconds.
After you've completed one leg, switch to the other side.
Press your heel on the ball | 60 sec each leg
pinterest
This exercise strengthens the calf and ankle to relieve tension in the heel.
Sit in a chair and place the ball on the floor in front of you. Rest your forearms on your thighs.
Place your heel on top of the tennis ball and the ball of your foot on the floor. Use the resistance of your forearms on your hips as you swing your heel up and down the ball.
Continue for 60 seconds, then release and switch sides.
Pinch the ball with your fingers | 10 reps per leg
pinterest
This exercise helps strengthen the plantar fascia.
Place the ball of your foot on your tennis ball, keeping your heel on the floor.
Curl your toes around the top of the ball as you are about to try and pick it up.
Squeeze for a moment, then release and spread your toes wide. Repeat for 10 reps, then switch legs.
Subscribe to our website so you don't miss out on the fun!