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Top Stretches For Back Pain

Written by Bianca Charles on June 2, 2022

Last updated July 26, 2022

Sometimes, we have aches and pains we can’t explain. Our feet hurt, our legs hurt, and to top it off, there’s a frustrating back pain that makes us want to stay home and hang out in bed. The thing is, this is the last thing you should do.

In the case of a severe back injury or extremely acute pain, you should rest before going about your daily activities. However, if your back pain is chronic and bothering you on a regular basis, it’s time to learn some tricks that’ll help reduce (even prevent) back pain and let you enjoy your life. One way to do this is stretching.

Our body consists of an interconnected network system of nerves, tissues, ligaments and muscles. It’s fascinating how working one muscle can positively affect another due to everything working harmoniously together. By stretching regularly, we can loosen tight muscles, which eases the tension and strain they place on other muscles. That’s why foot stretches can also have a wonderful effect on back pain, particularly lower back pain. It’s also the reason why untreated back problems can lead to foot pain, and vice versa.

Let’s look at everything there is to know about stretches for back pain!

Common Back Injuries and Conditions

The Mayo Clinic estimates that 80% of the population deals with back pain at some point in their lives. And thanks to increased reliance on technology in our workplace (sitting at a desk much?) this number is rising. In fact, back pain is believed to be the leading cause of workplace absence. There are many different conditions and injuries that can lead to back pain, including:

  • Muscle and ligament strain
  • Osteoarthritis
  • Osteoporosis
  • Soft tissue injuries
  • Ruptured discs
  • Pinched nerve

Depending on the type of back injury or condition you have, the stretches in today’s blog can be incredibly useful. While we’ve selected a handful to go over with you, you can also speak to a specialist about what specific stretches they suggest.

To learn more about the benefits of stretching, and our top tips for best stretching practices, check out our article on the Perfect Stretching Routine.

Today’s we’ll discuss the following stretches, organized from head-to-toe:

  • Neck stretches
  • Seated twist
  • Cat/cow pose
  • Child’s pose
  • Knee to chest stretch
  • Chair hamstring stretch

Neck Stretches (upper-back pain)

The great thing about upper-back stretches is that they are multi-beneficial and help with neck and shoulder stiffness. These are areas where people carry most of their stress and the “weight of the world.” With simple stretches, you can loosen those tight muscles and prevent other complications, like worsening pain and headaches. Honestly, you can do a lot of upper back stretches while you watch a movie or television — that’s how hassle-free they are. This simple stretch is a total lifesaver for those always hunched over at their computer.

To stretch the sides of your neck:

  1. Wrap your arm over your head and place your hand on the opposite side of your head, near your ear.
  2. Next, use your hand to gently pull your head to your shoulder until you feel a light stretch on the opposite side of your neck. Hold for 10-15 seconds.
  3. Repeat on the opposite side.

To stretch the back of your neck and upper back:

  1. Put both hands on the back of your head and gently pull your head downward toward your chest. Keep your shoulders down and stop as soon as you feel the stretch in the back of your neck/upper back area. Hold for 15 seconds.

Tips: 

  • Do not lift your shoulders as you do this stretch.
  • Only move your head as far as you need to feel the stretch, and then stop and hold; do not pull or force it.

Seated Twist (mid-back pain)

Mid back pain is a difficult thing to target. You’ll need a stretch that elongates the spine and works your front and back. The seated twist stretch can also help you build muscle that improves your posture over time, preventing mid back pain flare-ups.

Steps:

  1. Sit on the floor or bed with your legs crossed and back straight.
  2. Place one hand on your opposite knee and twist the top half of your body in the direction of that arm, while keeping the lower half fixed. Only twist as far as you comfortably can; don’t force yourself. 
  3. Hold the position for 30 seconds.
  4. Return to the starting position before repeating on the other side.

Where you’ll feel it: You’ll feel this in your low and mid back, by the side opposite of the direction you are twisting.

Modifications: You can also try doing this stretch on a chair – perfect for when you’re at the office. When doing the stretch on a chair, you can place your hands on the back and use the back of the chair to help you twist.

Cat/Cow Pose (upper back, mid back and lower back pain)

The cat-cow stretch is also an excellent exercise for lower back, upper back and neck pain. It improves flexibility and your range of motion by managing joint stiffness and maintaining the elasticity of the muscles around your spine. This exercise can also help strengthen the spine and stimulate blood flow. Web MD notes that this is critical for those with rheumatoid arthritis, and anyone concerned about back pain.

Steps:

  1. Start on all fours with your arms aligned with your shoulders and hips aligned with your knees.
  2. While inhaling, bend your back upward into the shape of the letter C and let your chin rest on your chest. This is the “cat” pose.
  3. Then exhale as your stomach extends downward towards the ground, raise your chest, and tilt your head and buttocks upward. This is the “cow” pose.
  4. Repeat 10 times per rep.

You can also do this series as a stretch by holding each pose for 30 seconds. It feels fantastic after a long workday sitting at the computer.

Where You’ll Feel it: You’ll feel this all throughout your back. You’ll feel the cat pose mostly in your upper and mid back (and maybe your low back). You’ll feel the cow pose in your abdominal area as well.

Modifications: If you’re having trouble feeling it, try moving your hands a bit and adjusting your position.

Child’s Pose (lower back pain)

One of the best ways to work your lower back muscles is by performing a child’s pose. Not only does it stretch the muscles of your lower back, but it also targets your inner thigh muscles. Once you get the hang of this stretch, it can be deeply relaxing and soothing as you enjoy stress relief and improve your flexibility. The child’s pose also boosts blood flow and targets back disc pain.

Steps:

  1. Kneel on the floor with your palms lying on your thighs, and your buttocks resting on your ankles and calves (like you’re sitting on your feet).
  2. Next, you’ll extend your arms forward on the floor with your head facing downward while you lower your torso between your knees, while keeping your buttocks down. Reach your arms out as far as you can on the floor, while keeping your buttocks down.
  3. Hold for 30 to 60 seconds, or 3 sets of 20 seconds

Where You’ll Feel it: You’ll feel this mostly in your low back. You may also feel it in other parts of the back and your arms.

Tips and Modifications:

  • If you’re having trouble lowering yourself, you can try lifting your buttocks a little bit to start, and then lower it back down once you’ve lowered your torso and extended your arms.
  • If you’re having trouble feeling the stretch, try reaching further with your arms in front while moving your buttocks back (in essence like your arms and buttocks are moving in opposite directions).

Knee to Chest Stretch (lower back and hip pain)

You can tackle both hip and lower back pain with the knee to chest stretch. As one of the best stretches for lower back pain, it can help relieve pain in the spinal nerves. It also works the lumbar spine (lower back) muscles and improves flexibility. Very Well Health also notes this stretch can help relieve spinal arthritis stiffness and improve range of motion.

Best of all, this stretch feels quite nice and is not as difficult as other alternatives. Like all the stretches we’ll talk about today, this is a good choice for seniors and arthritis. Back stretches for older people and people with arthritis should be effective yet not too strenuous.

Steps:

  1. Lay on your back with the backs of your heels flat to the floor.
  2. Place both hands on your knee, bringing it towards your chest as far as possible.
  3. Hold for 30 seconds as you feel the stretch in the lower back.
  4. Repeat with your other leg.

Where You’ll Feel it: You’ll feel this primarily in your low back, but you may also feel it a little big on the back of the thigh (hamstring) of your bent leg and buttock area.

Chair Hamstring Stretch (lower back and hip pain)

All of the muscles in your body work as a team to keep you feeling your best. In this case, working the hamstrings is a good way to achieve lower back pain relief. Tight hamstrings lead to pain in the lower back and buttocks as stress increases (our hamstrings are anchored in our hip joints, and when they get tight, they pull on it, which leads to hip and low back pain). Furthermore, people with sciatica can work to relieve sciatic nerve root pressure in the lower back by paying attention to the hamstring muscles. Stretching your hamstrings also eases strain on your knees and calves (which can in turn help your feet and ankles).

Steps:

  1. Start by sitting with your back straight on the edge of a chair with your hands on your hips.
  2. With one foot planted on the floor, extend your other leg in front of you – only go as far as your body allows.
  3. Hold for 30 seconds and repeat, alternating between each leg.

Where You’ll Feel it: You’ll feel this stretch on the back of your thigh (the hamstrings).

Tips: If you’re having difficulty feeling the stretch, try extending your leg further out in front, lowering it more, or leaning forward.

Check out These Additional Resources on Stretching!

Helping Your Back Can Help Your Feet!

Did you know that foot issues can lead to knee pain, hip pain and back pain? And vice versa? Our chiropodists can give you useful knowledge to manage your pain from home. The stretches we discussed today are just the beginning — give us a call to get your health back on track!

Bianca Charles Photo

About Author: Bianca Charles

With 15 years of dedicated experience in podiatry, Bianca Carter offers a wealth of knowledge and expertise at Feet First Clinic. Throughout her career, Bianca has worked closely with leading chiropodists, continually deepening her understanding of all aspects of foot care.
Learn more about Bianca Charles

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Dry skin on the feet can lead to cracks and calluses, which not only cause pain but can also become a breeding ground for infections. Apply a moisturizing cream or lotion designed specifically for foot care after showering, as this helps lock in moisture and keeps the skin supple. It's important to use a dedicated foot cream - not a body or facial moisturizer - as the skin on our feet is thicker and has unique needs due to the stress and weight of our movement. To get double the results with one action, amp up your at-home foot care routine with a self-performed foot massage when you moisturize. Massaging the soles of your feet and gently stretching each toe helps to release tension and boost blood flow. The arch of the foot is often noted as the “sweet spot” during a foot massage since the arch muscles are some of the hardest working in the human body.  Massages can be especially beneficial if you spend long hours on your feet or wear tight shoes (but remember, you need to stop doing the latter!). If you find sore spots, spend a bit more time on those areas to ease discomfort and prevent future pain.  Additionally, a soothing foot bath can go a long way in alleviating stress and enhancing your foot health. Warm water (hot water can dry out your skin) with Epsom salts can help reduce inflammation and improve circulation in the feet. For an extra boost, consider adding essential oils like lavender or eucalyptus, which offer calming and antibacterial properties. However, the most bang-for-your-buck can be found in foot bath products come from companies like Gehwol. These contain both essential oils AND medicinal ingredients, and are available at our Toronto foot clinic. 2. Perform Light Foot Exercises and Stretches https://www.youtube.com/shorts/AsuUXJYnUmQ Foot exercises and stretches are incredibly beneficial for keeping your feet limber and reducing stiffness. Incorporating gentle stretches can also help prevent foot injuries and make you less susceptible to other biomechanical conditions. Foot exercises work by maintaining flexibility and strength in the intrinsic and extensor muscles, tendons, and ligaments.  Some foot exercises are self-explanatory and very straight-forward, like ankle circles and towel curls. Ankle circles are perfect for improving range of motion; simply rotate each ankle clockwise and counterclockwise. For towel curls, place a towel on the floor and use your toes to scrunch it toward you. This simple exercise works the muscles on the underside of your feet. For more specific guidance, take a look at these targeted exercises for common foot conditions: Best exercises for plantar fasciitis: These exercises focus on stretching the plantar fascia ligament, which often causes heel pain when inflamed. Best exercises for arthritis part 1 and 2: Aimed at maintaining mobility in the joints, these exercises help reduce stiffness and improve range of motion for individuals with arthritis. Best exercises for diabetes: Diabetic foot exercises promote circulation, which is crucial for managing foot health in individuals with diabetes, as they are more prone to infections and sores. Best exercises for bunions: These exercises can help strengthen the muscles around the big toe, improving alignment and reducing pressure on the bunion. Adding these exercises to your routine can be instrumental in alleviating foot pain and keeping you active. Regularly performing these stretches will not only reduce discomfort but also prevent potential injuries by keeping your feet strong and resilient. 3. Wear The Right Footwear https://www.youtube.com/shorts/xl6cE3oxDuE Many people think foot pain is a normal part of life, and that ill-fitting shoes will not cause harm in the long run. None of this is true! Wearing appropriate footwear is perhaps one of the simplest yet most effective ways to prevent foot pain. There are 4 things to consider when selecting the right shoes: support, fit, purpose, and condition. Support Your feet bear the weight of your entire body, so providing them with the right support is essential. Shoes with adequate shock absorption help cushion the impact from the pavement, hard floors and ground when you walk or run, which reduces stress on all parts of the foot. Arch support is equally important; It distributes pressure evenly across your feet, minimizing strain on specific areas. Fit Ill-fitting shoes are a major cause of foot pain and can lead to conditions such as bunions, plantar fasciitis, and even arthritis. When shoes don’t fit properly, they can restrict movement and force your feet into unnatural positions, creating pressure points and friction. To see if your shoes fit properly: Look for footwear that allows enough room for your toes to wiggle - ideally between ⅜” to ½” of space between the end of your longest toe and the front of the shoe. If you're feeling your toes knocking against the front of your shoes, they're too small. Conversely, if you're feeling your shoe moving around and sliding as you walk, they're too big. Loosen the laces if the shoes feel too tight. If that doesn't work, look for a wide-width shoe; do not go up in length to accommodate width (you'll just end up with a long narrow shoe). Always check the toe room when you're standing - not sitting. Our feet splay when we stand, which affects how the shoe fits. Activities Selecting shoes tailored to your specific needs is key. For example, runners should look for high-quality athletic shoes while people who walk or stand for long periods may benefit from shoes that have a removable insole so they can wear custom orthotics at work. Whatever your lifestyle, investing in quality footwear is one of the best foot pain tips anyone can follow. Wear-and-tear Lastly, shoes aren’t meant to last forever, even the best ones. You may need to rotate them based on seasonality, or if you think your foot size may have changed. Either way, rotate your shoes regularly to avoid the wear-and-tear that causes discomfort over time. 4. Consider Your Lifestyle https://www.youtube.com/shorts/Y9kriXz1dL4 Foot health tips only go so far if you don’t understand your lifestyle and its impact on your feet.  As previously mentioned, athletes need supportive athletic shoes. These shoes are designed for activities that involve running, jumping, or quick lateral movements. Without proper footwear, athletes risk overuse injuries like shin splints, Achilles tendonitis, plantar fasciitis or stress fractures, which can be both painful and debilitating. Seniors or individuals with mobility concerns, on the other hand, may benefit from orthopaedic footwear. Orthopaedic shoes are designed to support the structure of the foot and can accommodate issues such as arthritis or diabetic neuropathy. These shoes often feature wider toe boxes, extra depth, extra cushioning, and removable insoles to ensure maximum comfort and stability. For seniors, having footwear that reduces the risk of falls is crucial in maintaining independence and mobility. Professionals who spend long hours on their feet, such as nurses, restaurant workers, or flight attendants, may need compression stockings in addition to solid footwear. The opposite is also true: office workers or anyone who works in a sedentary position can also benefit from compression stockings. Compression stockings promote blood circulation, reducing the risk of swelling and fatigue. By combining supportive shoes with compression stockings, these folks can significantly reduce foot pain that comes from standing for hours on end.  By aligning your footwear choices with your daily activities, age or general lifestyle, you can not only prevent pain but also enhance your life experiences. If you find that a specific activity or aspect of your lifestyle is causing foot discomfort, consider getting a foot assessment with a chiropodist or podiatrist. At a foot assessment, you'll get expert advice to ensure you're taking the right steps to prevent foot pain. Which leads to our last tip to prevent foot pain: 5. See a Foot Specialist The best way to prevent foot pain is to be proactive. Adding a foot specialist like a chiropodist or podiatrist to your health care team is one of the best ways to do that. A chiropodist can do the following: Routine foot care: This includes medical pedicures, corns, calluses and routine nail care. All of this is done in a safe, sterilized environment so you don't need to worry about infection. A chiropodist will also trim your toenails so they don't become ingrown, and will notice any problems you may not. The best part about seeing a chiropodist for foot care is that they can give you expert advice for taking care of your feet at home. Foot & Biomechanical Assessments: A chiropodist can do a biomechanical assessment and gait analysis to diagnose any potential foot concerns that can lead to pain. For instance, a chiropodist can see if you overpronate or have flat feet. You can then get expert advice to manage it so it doesn't cause problems down the road. A chiropodist can also recommend footwear based on your foot type and gait pattern, as well as any exercises, stretches or devices that can help prevent foot pain.
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October 28, 2024
5 Ways Cold and Wet Weather Impacts Your Feet
Taking care of your feet during winter might require a little extra effort, but it’s essential for preventing discomfort and long-term issues. The cold weather can impact your feet in its own unique ways, just like hot weather can. Whether you’re dealing with dry, cracked skin or trying to avoid slippery conditions, being mindful of your foot health will keep you a step ahead of the cold.  5 Ways Cold and Wet Weather Can Impact Your Feet Dry, cracked skin Skin conditions Reduced circulation Stiffness and joint pain Winter-related foot conditions 1. Dry, Cracked Skin https://www.youtube.com/watch?v=1-Sf43woLLE One of the first things you may notice during the winter is dry, cracked skin on your feet, especially your heels.  The chilly air and low humidity can quickly sap the moisture from your skin, leaving your feet feeling rough and sore. Heating indoors doesn’t help either, as it dries out the air, exacerbating the issue.  This is where cold weather foot care enters the picture! Since cracked skin can cause pain and even bleed, it becomes essential to protect your feet. This dryness isn’t just unsightly—if the cracks open up, it creates an easy pathway for infections. This can lead to debilitating pain and bleeding that makes walking difficult. Regular moisturizing with a medical-grade foot cream is a straightforward way to combat dry feet and cracked heels. Look for products that contains a high urea concentration, which will help your skin replenish and retain lost moisture. It's important to use a foot cream instead of a regular moisturizer for your feet because the skin on your feet is thicker than the skin elsewhere on our body. Therefore, a regular body or facial moisturizer won't cut it - especially during the dry, colder months. While you're at it, take your hydration to the next level by always remembering to drink your eight glasses of water per day. This advice still holds up today! 2. Reduced Circulation Cold weather can mess with your blood flow, which can pose a problematic obstacle for foot health. When temperatures drop, blood vessels constrict to preserve heat, meaning less blood flows to your extremities. This is called vasoconstriction.  As a result, your feet may feel cold, numb, or even tingly. Poor circulation can also lead to prolonged healing times for cuts or blisters. This is concerning for diabetes patients with neuropathy who are already struggling with wound healing issues. That's why cold weather diabetic foot care should always include steps to monitor and improve blood flow— including daily foot inspections and easy foot exercises.  Wearing thermal socks and ensuring your feet are properly insulated can help combat the impact of reduced circulation. Just make sure your thermal socks fit comfortably with your fall and winter footwear: if your shoes or boots are too tight, it will reduce circulation and make your feet more susceptible to cold-weather complications (more on that below). If you experience slippery conditions during winter, circulation issues can also increase your risk of falling or slipping. When your feet are numb, it’s harder to get a good sense of balance, so be cautious and wear shoes with good grip for FALL prevention.  Moving around can also help keep your blood flowing. So, if you’re out and about, take small breaks to wiggle your toes and stretch to maintain circulation. There are even targeted foot exercises you can try to help trigger healthy blood flow. In fact, you should do these more often in the winter than the summer.  3. Skin Conditions https://www.youtube.com/shorts/xZ4RQwPmCzg It might seem strange to consider blisters a winter problem, but they can definitely crop up due to cold weather foot care challenges.  Wearing heavy boots and thick socks can cause friction, leading to blisters on your heels or toes. This is why it’s extremely important for boots to fit snugly, but not be too tight. So if the socks you like to wear in the winter are causing your boots to constrict your feet, they don’t fit!  And if your feet are already dry, cracked, or dealing with reduced circulation, they’re even more susceptible to developing painful blisters. Combat this by ensuring your boots and sock combo always fit perfectly together, and opt for moisture wicking socks to go the extra mile.  Another common winter foot problem is athlete's foot. Though often associated with the hot summer months and public swimming pools, athlete's foot is no stranger to winter either. Athlete's foot thrives in wet, damp areas, so instead of crowded public summer pools, fungal infections change their habitat to the wet-from-the-snow environment inside your boots. And keep in mind, you can get athlete’s foot simply by coming into contact with someone who already has it.  When you’re tackling wet feet, whether it’s from snow or rain, you need to dry them thoroughly before putting on warm socks. Athlete’s foot loves moist environments, so making sure your feet are dry is key. If you start to notice itchy or peeling skin between your toes, it’s a sign that athlete's foot might be setting in. Treat it promptly with your Toronto chiropodist, who can provide the right antifungal products. Make sure you also keep your feet clean and dry and avoid sharing shoes and socks to protect your feet from a future infection. 4. Stiffness and Joint Pain https://www.youtube.com/shorts/n46k32OZgco Cold weather tightens your muscles, which in turn can lead to stiff joints. This discomfort can be particularly noticeable if you already have arthritis or any other joint-related issues. Without the right cold weather foot care, your feet can end up feeling stiff, which can affect your overall mobility. To help counteract this, regular stretching and low-impact exercises, such as foot rotations, can keep your joints limber. This season also requires some extra attention to footwear. Choose shoes with ample support to keep your feet cushioned against the impact of walking on hard, cold surfaces. Slippery conditions can further aggravate joint pain because your body works overtime to stay balanced, putting extra pressure on your feet. Adding orthotics or insoles that provide added arch support can also reduce some of this strain and make your steps feel more cushioned and less jarring. 5. Winter Related Foot Conditions Winter brings its own set of unique foot problems, including chilblains, frostbite, and Raynaud’s disease, all of which can make cold weather foot care a bit trickier. Chilblains occur when your feet are exposed to cold, damp environments, causing painful, itchy red patches. This is particularly common in teenagers, or people who quickly reheat their feet after being in the cold, so it’s best to warm up slowly. Frostbite is another concern in extreme cold, as it can severely damage your skin and tissues. Frostbite can occur more quickly than you might expect, especially if you don't protect your feet from the weather. Signs of frostbite include numbness, skin discolouration, and a hard, waxy texture. If you think you may be experiencing frostbite, it’s essential to seek medical help immediately. To prevent frostbite, be sure to layer up and wear weatherproof boots that keep your feet dry and warm. Lastly, Raynaud’s disease can be exacerbated by cold weather. People with Raynaud’s experience an exaggerated response to cold, which restricts blood flow to the toes, leading to reduced circulation and making your feet even more vulnerable. Keeping your feet constantly warm and avoiding sudden temperature changes can help manage Raynaud’s symptoms, but if you experience persistent pain or numbness, you should consult a healthcare provider.
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October 21, 2024
The Best Footwear for Healthy Feet: What to Look for in Shoes
Selecting the best footwear for foot health is an often overlooked part of self care. The right shoes not only get your feet from point A to B, but can also prevent various types of foot pain, like arch pain or heel pain. Better yet, solid shoe choices can shield your feet from some of the most frustrating chronic foot conditions. In this guide, we’ll walk you through the key features to look for in supportive shoes and why these elements matter for healthy feet. Arch Support Arch support is key for foot pain prevention and daily comfort. This feature helps position the foot in a healthy arch alignment so it can support your body weight more evenly. Studies show this is extra helpful for people with flat feet and high arches— essentially creating the normal arch they need. Lack of proper arch support can lead to conditions like plantar fasciitis. Arch support in shoes typically looks like a raised, curved section along the inner part of the insole.  Shock Absorption Shock absorption is a must-have for athletes, long walk lovers, or those who work on their feet, like servers or construction workers.  It's essentially cushioning that keeps the harsh effects of the pavement, floor, trails and more from damaging your joints. This is especially important for people with conditions like arthritis or heel spurs. Supportive shoes with adequate shock absorption use materials like EVA foam or cork to cushion the foot, thereby minimizing strain on the feet, ankles, knees, and lower back. Click here to learn more about it! Grip Is fall prevention important to you? If yes, make sure you buy non-slip shoes or shoes with a solid-grip outsole.  A firm grip is vital for healthy feet because it reduces the risk of sprains or fractures. It should work on various surfaces, from slick sidewalks to gravel paths. Older people with balance issues should ensure their shoes have this crucial feature.  Waterproofing and Breathable Materials Waterproof shoes (such as shoes made with GORE-TEX fabric) keep your feet dry in wet conditions, reducing the risk of fungal infections and blisters. Likewise, breathable fabrics with perforation in the shoe’s upper promotes air circulation, which is a top-priority feature for many athletes at the gym. That said, choosing the right materials can make a significant difference in comfort and hygiene for everyone, not just athletes.  Removable Footbeds It may seem counterintuitive to buy a shoe that has something you don’t need, but hear us out! The best footwear for foot health typically have them! Shoes with removable footbeds offer customization options for those who need orthotics or insoles from brands like Superfeet. From pregnancy to diabetes, many conditions require this shoe perk.  This feature may also make it easier to keep your shoes clean, or even extend their lifespan since you aren’t using its original footbed as often.
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October 17, 2024
6 Foot Exercises to Strengthen and Protect Your Feet
Studies show that 8 weeks of a solid foot health workout can increase intrinsic foot muscle volumes by up to 22.8%. These are the various small muscle groups located entirely within the foot. They play a key role in stabilizing the arch, supporting balance, and enabling precise movements of the toes. Foot exercises can also help maintain extrinsic muscle strength. These are the muscles that connect to the foot, but are located just outside it, mainly in the lower leg, calf and Achilles tendon area. Foot exercises can also work your toes and the bottom of the foot, soothe pain, strengthen your ankles and prevent foot injuries. This article will list some of the best foot pain relief exercises you can incorporate into your daily routine, starting today! Ball Stretch View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) Simply rolling your back and forth on a small ball can help with plantar fasciitis, arch pain, bottom of the foot pain, and general foot fatigue. You don’t need a therapeutic massage ball—a tennis, lacrosse or golf ball will work.  Sit or stand comfortably and place the ball under your foot. Roll the ball slowly from your heel to your toes, applying gentle pressure for 2-3 minutes. Switch to the other foot. Toe Pulls View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) This exercise can help relieve plantar fasciitis, Achilles tendonitis, and general foot or calf tightness. Sit with your legs extended in front of you and your back straight. Use your hands to gently pull back on your toes, stretching the bottom of your feet and calves. Hold for 20-30 seconds. Release and repeat 2-3 times, focusing on a slow, controlled stretch. (Optional) Incorporate a resistance band by looping it around your feet and pulling back to deepen the stretch. Toe Flex and Raise View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) Work out your tibialis anterior, improve toe flexibility and balance and strengthen your feet with this fun exercise.  Stand with your feet flat and toes planted firmly on the ground. Lift your heels off the ground, keeping your toes pressed down, then slowly lower your heels back to the floor. Repeat the movement 10-15 times, focusing on control. Ankle Circles View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) This stretch helps strengthen your ankles and can improve general mobility.  Sit or stand with one foot lifted slightly off the ground. Rotate your ankle slowly in large circles, first clockwise, then counterclockwise. Repeat 10 times in each direction, then switch to the other ankle. Calf Stretch on a Step  A great choice for calf strengthening and targeting the extrinsic muscle group, this is a simple stretch that just requires a set of stairs!  Stand on a step with your heels hanging off the edge and hold onto a railing or wall for balance. Lower your heels slowly below the step, feeling a stretch in your calves. Hold for 20-30 seconds, then raise your heels back up and repeat 2-3 times. Marble Pick-Ups View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) This exercise can help with your general coordination and improve toe strength and flexibility, which may alleviate discomfort from conditions like bunions and arthritis. There are no time constraints with this one, simply focus on the task at hand.  Place small objects (like marbles) on the floor in front of you while seated. Use your toes to pick up each object and drop them into a nearby bowl or container. Repeat with both feet, aiming for 10-15 picks per foot.
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Carolina Charles

Patient Relation Coordinator (She/Her)

If you’ve been to the clinic before, chances are you had the pleasure of meeting Carolina! Carolina’s daily goal is going above and beyond to make sure patients are always completely satisfied. Having worked in the podiatry industry for 22 years, Carolina brings a wealth of knowledge pertaining to client service, insurance policies, and procedures.​ She steers the ship to make sure everything runs smoothly on the daily. Carolina is known for spicing up every outfit with her signature costume jewellery.