4. Tibialis Anterior
This exercise is excellent for targeting the hard to reach small muscles in the foot.
It can also help realign and strengthen the legs and hips.
- Sit on the floor, with your left knee bent and straighten your right leg out in front of you.
- Wrap an exercise band around a sturdy chair or bedpost or anything sturdy enough to withstand the pull.
- Place the band on the top of your right foot, while sliding your left food under it.
- Next, gently bring your toes up towards your head.
- Hold each position for about 2 seconds and perform about 10 repetitions.
- Next, switch legs and repeat the routine.
- You should do about 3 sets for each foot to help heal knee pain.
5. Toe Curls
These stretches will feel a little frustrating, but they really help build up muscle strength and dexterity in your feet.
They’re particularly great for runners!
- Sit down on a chair and place a towel on the floor.
- Place both feet on the towel.
- Use all your toes to scrunch up the towel towards you.
- After about 5-10 reps, try scrunching the towel back out again.
- Repeat 5 sets for each direction.
- Next, rest and wiggle your toes to promotes blood flow.
- Place your feet back on the towel.
- Using your right foot, grab the towel with your toes and hold it for 10 seconds.
- Release and repeat 5 times for each foot.
There you have it, you should be pain-free in no time!
This exercise routine should only take about 20 minutes to complete. Preform these exercises in succession of each other every 2-3 days for best results.
If you’re also experiencing lower back pain, you can also try these exercises.