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Effective Office Stretches to Get Rid of Foot Pain in Minutes

Effective Office Stretches to Get Rid of Foot Pain in Minutes

February 16, 2018 by Companio

Life takes you on a roller coaster ride everyday.

Between home to office and office to home, your routine plays its role. You keep running on your feet and the feet bears all your weight and stress that you put on it.

Many working people also have jobs that make them sit on a desk for long hours. In both the conditions people are likely to develop different kinds of foot pain like:

  • Heel Pain – A pain that occurs under the heel, also known as Plantar Fasciitis.
  • Bunions – When a big toe diverts inward towards and toe’s bottom part is pushed outward causing pain is called bunions.
  • Top of Foot Pain – Swelling on foot top, trouble in walking, standing, and mild to severe pain on top of the foot.
  • Ball of Foot Pain – A striking pain in the ball of the foot, also known as Metatarsalgia.
  • Tarsal Tunnel Syndrome – A type of nerve entrapment where a person feels burning, aching, tingling pain from inside of the angle into the arch o sole.
  • Neuroma – Called as Morton’s Neuroma is a nerve problem which causes burning pain between toes.
  • Tendonitis – It is an inflammation caused by repetitive movements or an injury of the tendon.
  • Osteoarthritis – When flexible tissues of the bones are affected causing joint inflammation due to degeneration of cartilage.
  • Hammer Toe – When the toe has the abnormal bend in the middle joint due to ill-fit shoes.

People who feel pain give excuses of limited time to do something about the pain. But let’s not do what everyone does. It’s being lazy! Let’s not be lazy and an excuse giver, because we’ve found very simple stretch exercises for office-going people to relieve foot pain.

These exercises are to be done only after taking an advice from your doctor or physiotherapist, so you can do it right for more relief.

Roll the ball

Sit comfortably on a chair and take a support. Place a tennis ball under the arch of your foot. Put a weight on the ball and roll the ball under your foot from toe to heel.

This exercise is very simple and releases your pain easily.

Buy your tennis ball soon!

Roll the ball - Stretches to Get Rid of Foot Pain

Toe lifts

Stand straight and firm your feet on the ground. Now stretch your toes upwards towards the ceiling. Slowly bring the toes back to the ground. Repeat this at least fifteen times.

Toe lifts are effective while releasing the toe stiffness.

Toe lifts - Stretches to Get Rid of Foot Pain

Seated heel slides

Take a chair and sitting position from the middle of the seat. Keep your leg straight in front of you and rest your heel on the ground. Slide your foot backward towards the chair and bend your knee till you can comfortably bend by raising your hips. Now bring your foot back again straight in normal position.

Seated heel slides stretch your muscles and improve your motion ability.

Seated heel slides - Stretches to Get Rid of Foot Pain

Passive foot stretch

Sit comfortably on the chair for this ankle stretch. Place your one leg on the thigh of the other leg. Now hold your foot’s outer part with your hand opposite to the foot. Now slowly move the foot upwards and inwards till you feel a stretch on outer part of foot. Then stretch it downwards and outwards till you feel a stretch on inner part of your ankle.

Passive foot stretch enhances function and twisting movements of foot.

Passive foot stretch - Stretches to Get Rid of Foot Pain

Theraband stretch

Tie a theraband at the base of your office chair. Take a sitting position in the centre of the chair. Keep your torso straight. Hook the theraband at the bottom of your one shoe and hold the chair side with both hands. Lift your foot from the floor. Extend the leg straight and press the foot against the band. Lower your foot and repeat with other foot.

Theraband stretch strengthens the muscles of your leg and relieves pain.

Theraband stretch - Stretches to Get Rid of Foot Pain

Above five office stretches can not only heal your foot pain but also strengthen your foot muscles. These stretches can be done easily in the office environment while sitting in your chair.

Foot stretches improve your strength, stability and mobility to get you going between your tasks.

As your feet are your body’s main support and carry one-third bone of the body and nearly 200 muscles inside, they are likely to get affected soon if they feel continuous stress.

Stretch like a pro and be the performer of your life.


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