Ten Exercises for Foot Pain Relief

Foot pain is a common concern for people. In the US, up to 87% of people experience foot pain at some point in their lives. Foot ailments make it harder to walk and carry out daily functions. But one does not have to live with foot pain.

Here are ten exercises for foot pain that can be tried at home.


Poor-fitting shoes are a major cause of foot problems. Heels or narrow fitted shoes, shoes that do not protect the feet or slippery soles cause pain and increase the chances of injury.

There is a natural cushion at the base of your feet and a ball socket. After years of wear and tear, the foot loses its cushioning and becomes less flexible. The joints become stiffer, and the arch becomes flatter.

Taking care of your feet should start early. That is why the team at Talking Sox put down a list of exercises that can alleviate pain and help you check your foot health regularly.

Exercises for foot pain:

Regular gentle exercises help loosen up muscles and tendons and reduce pain.

Some of our recommended exercises are easy. We recommend seeking professional help for accurate treatment. But these movements will allow you to listen to your feet.

  • Ankle Rotation: Move your ankle around slowly in a circle. Do this 10 times one way, then repeat in the opposite direction.

    • Toe extension: This exercise helps in preventing plantar fasciitis. It is the pain experienced in the heel while walking and difficulty raising the toes.


        • Sit straight on chair with your feet flat on the floor.

        • Place the foot on the opposite thigh.

        • Pull the toes up toward the ankle.

        • You will feel a stretch on the sole of your feet and heel chord.

        • Hold for 10 seconds.

        • Massage the arch while stretching to ease the pain.

    Tip: Repeat this exercise 10 times on each foot.


      • Ball roll: Relief discomfort in the arch by rolling a ball under the foot.


          • Sit comfortably in a chair with your feet flat on the floor.

          • Place a ball under your feet.

          • Move the ball around by pressing one foot on the ball.

          • Repeat using the other foot.

      Tip: You can use a frozen water bottle as an alternative option.


        • Achilles Stretch: The Achilles tendon is a cord that connects the heel to the calf muscles. Keep it strong to reduce foot, ankle, or leg pain.


            • Face a wall and place the palms resting flat against the wall.

            • Move one foot back, keeping the knee straight.

            • Bend the knee of the opposite leg.

        Tip: Hold for 30 seconds before switching sides.

        Repeat thrice on each side.


          • Sitting Stretch: Plantar fascia is a band of tissues that connects the heel bone to the base of the toes.


              • Put your one foot over the opposite thigh or knee.

              • Gently pull back the toes till you feel a stretch along the base of the foot.

          Tip: Hold for 15-20 seconds per repetition.

          Repeat 3 times on each foot.

            • Achilles tendon and plantar fascia stretch: This exercise soothes the Achilles tendon and the plantar fascia.


                • Fold a towel to make an exercise strap.

                • Sit comfortably on a chair.

                • Place the folded towel under the arches of both feet.

                • While grabbing the towel ends gently pull the tops of your feet towards you.

            Tip: Hold the posture for 15 to 20 seconds.

            Repeat 3 times on each foot.


              • Towel pickup:


                  • Sit on a chair comfortable with a towel on the floor.

                  • Try picking up the towel by holding it between the toes.

                  • Avoid picking up your heels while performing the exercise.

                  • Repeat the exercise at least 10 times.

              Tip: As you improve, add a small weight to the towel.


                • Raise heel while standing:


                  • Raise your heels with your knees straight.

                  • Use a table or a chair for support.

                  • Lower the feet back slowly.

                  • Repeat this 10 times.


                  • Ankle Out:


                  • Loop an elastic band around the feet.

                  • Place one foot in the loop.

                  • Keeping the heels fixed, turn your toes against the resistance of the band.

                  • Keep bringing your feet back and forth.

                  • Repeat it 10 times.

                Tip: Repeat the exercise thrice a day.


                  • Basic Balance:


                      • Use a kitchen counter for support.

                      • Balance yourself on one foot.

                      • Aim for holding the balance for one minute.

                  Tip: Repeat the set twice a day.


                  It is simple to keep the feet and ankles healthy. You can practice these exercises every day for 15-30 minutes. They will help ease existing pain, prevent discomfort, and reduce the risk of injury.

                  Your feet deserve all the love and care. Read our blog on how to take care of them properly. Give yourself a relaxing massage and put on a pair of super soft bamboo socks from TalkingSox. They will keep your feet comfortable, sweat-free, and stylish all day.

                  Check out the collection here.

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