Stretches

Mobility ball stretching

The muscles in your foot’s sole take a lot of strain. Using a mobility ball can help relieve tension and sore spots by providing a deep massage. A firmer rubber ball works best, but a baseball or golf ball will do the trick too. Simply roll the ball under your foot, from heel to toes, and focus on any tight spots. Apply gentle pressure until you feel the tension start to ease.

• Place a tennis ball or massage ball under your foot.
• Slowly roll the ball from your heel to your toes and back again.
• This helps reduce tension in the foot arch.

Strengthening the intrinsic foot muscles

• Try to curl your toes and lift your foot arch without moving the rest of your foot.
• This strengthens the small muscles in your feet that contribute to heel stability.

Foot yoga

These exercises help both relax and strengthen your foot muscles.

• Toe spread: Interlace your fingers with your toes to stretch and activate the smaller foot muscles and tendons.
• Toe squat: Sit back on your feet with your knees on the ground. Press only your toes into the floor for an extra stretch.
• Big toe control: Stand in a neutral position, lift only your big toe, then press it firmly back down.
• Balance exercise: Stand on one leg, bend the other, and place your foot against the inside of your thigh.

Forefoot exercises

• Stand up straight and rise onto your toes, lifting your heels off the ground.
• Hold this position for 5 seconds and repeat 10-15 times.

By regularly performing these exercises and stretches, you can relieve heel pain and strengthen your feet. If you experience severe pain or persistent discomfort, it’s advisable to consult a physiotherapist for further treatment.

‍

More info?

• How runners can become powerhouses (part 1)
• How runners can become powerhouses (part 2)
• The risk of injuries starts in your head

‍