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Best Foot Exercises to Ease Pain and Boost Performance

4. Toe pickups

Place several small objects on the ground such as marbles, game pieces, Superballs, or golf balls. Using your toes only, pick them up one at a time and drop them into a bowl or box. This improves foot mobility and strength.

5. Trigger point release

From a sitting or standing position with one foot on a small-ish ball (think golf or lacrosse ball), roll the ball back and forth along the arch of your foot. Stop on any sore or stiff spots and focus on that area. Repeat on the other foot. This can be done several times a day, perhaps while watching TV or at your desk. If a lacrosse ball is too hard, try RAD’s Point Release Kit. 

6. Big toe stretch

The big toe takes a beating wedged into tight shoes. This can impact mobility and flexibility if not addressed. While sitting in a chair, rest your right foot across your left thigh. Using your right hand, stretch your big toe up, down, and to both sides, holding for five seconds at each point. Repeat 10 times and switch feet.

7. Foam rolling

This poor man’s massage uses deep compression to roll out muscle spasms. The compression causes the nerves to relax, gets the blood flowing, and helps the body recover from the stresses of the day, including your training regimen. Glide your sore feet over the roller and hold on to tender points for 30 seconds to alleviate soreness.

8. Toe wall walks

Lie on your back with knees and hips bent to 90 degrees, feet flat against a wall, and arms by your sides. While maintaining contact with the wall, walk your feet as far as you can up the wall by curling your toes and pulling your feet up. At the end of your range of motion, walk your feet down the wall by curling your toes and pushing your feet down. Repeat for a set of 10.


Source: Wellness - mensjournal.com


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