Alleviate tired feet at day's end? Perform a swift workout to loosen and unwind foot muscles here
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Foot soreness after standing or high-impact activities can be a common issue for many people. To help alleviate this, Dr. Lori A. Grant, a foot and ankle surgeon and board-certified podiatrist, suggests a variety of methods.
One of her recommended exercises is the toe towel crunch. This simple yet effective stretch involves placing a washcloth or bathcloth on the floor and using the toes to pick it up. The technique works by flexing the ankle up and down, moving the ankle round and round, and scrunching the toes to pick things up. This helps stretch the tiny muscles of the feet, releases tension in the ankles, and stretches the calves, the ball and arch of the foot, and the muscles across the top of the foot[1].
In addition to the toe towel crunch and ankle point-flex exercises, Dr. Grant recommends several other strategies for effective recovery:
- Foot rolling with a tennis ball or frozen water bottle: Roll the sole of your foot over a tennis ball or a frozen water bottle for 5–10 minutes. This rolling massage helps loosen tight muscles and fascia, while the cold reduces inflammation and soothes soreness[1][2].
- Calf and Achilles tendon stretches: Stretching your calves against a wall and performing Achilles tendon stretches helps reduce tension that may contribute to foot soreness, especially in the heel area[1].
- Strengthening exercises targeting foot muscles: In addition to toe towel scrunch, try marble pickups and arch lifts to strengthen intrinsic foot muscles and improve foot stability and support[1].
- Proper footwear and orthotic support: Wearing shoes with good arch support, cushioning, and possibly orthotic inserts helps prevent excessive strain and promotes recovery[1].
- Foot taping: Using athletic tape to support the foot arch and reduce tension can provide relief during activities and recovery; it's best to learn taping techniques from a podiatrist or physical therapist[1][3].
- Physical therapy interventions: A physical therapist can provide manual therapy to reduce joint stiffness and inflammation, tailor strengthening/stretching routines, and teach balance and gait training to prevent future soreness and injuries[3][5].
- General recovery tips: Rest, hydration, balanced nutrition (potentially with supplements), and gradual return to weight-bearing activities support healing and reduce soreness[5].
Soaking feet in warm water and Epsom salts is another method suggested by Dr. Lori A. Grant for foot recovery. Some people also find icing their feet after activity to be helpful[1]. However, it's important to note that the provided context does not contain any information about the potential risks or side effects of using ice or Epsom salts on the feet.
Dr. Lori A. Grant specializes in sports-related foot and ankle injuries, diabetic foot care, and traumatic injury. She has performed over 1,200 surgical procedures during her residency at Florida Hospital. In addition to the toe towel crunch and rotating the ankle round and round as a stretching technique, she regularly works with conditions such as bunions, heel pain, hammer toes, and has completed multiple complex post-traumatic foot and ankle repairs.
Always consider consulting a healthcare professional for personalized guidance and to rule out underlying conditions[1][3][5].
[1] Mayo Clinic. (n.d.). Foot pain: Self-care. https://www.mayoclinic.org/diseases-conditions/foot-pain/in-depth/foot-pain/art-20046331
[2] American Orthopaedic Foot & Ankle Society. (n.d.). Foot Pain. https://www.aofas.org/footcaremd/conditions/foot-pain.html
[3] American Physical Therapy Association. (n.d.). Foot Pain. https://www.moveforwardpt.com/SymptomsConditionsDetail.aspx?conditionid=198
[5] National Library of Medicine. (n.d.). Foot pain. https://medlineplus.gov/ency/article/003178.htm
Incorporating yoga and science, one could explore alternative methods for improving foot health and alleviating soreness. For instance, certain poses like the downward-facing dog and tree pose can stretch the calves and our toes, offering relief to the foot muscles and elevating foot and ankle flexibility [1].
To incorporate health-and-wellness and fitness-and-exercise practices into this approach, regular monitoring of shoe choices and orthotics can be of great importance. Choosing shoes with excellent arch support and perhaps incorporating custom orthotics provides relief to the foot and encourages proper healing [1].
