Soothing Achy Feet in 4 Simple Steps

Step #1: Decrease Muscular Discomfort

A great way to deal with soreness in the feet is by rolling them with a frozen water bottle. This will not only help with the discomfort but also to relieve some of the possible swelling in the feet. To do this you’ll need to take a 16–20-ounce water bottle and freeze it for a couple of hours. After it's frozen, we’re going to wrap it inside a small towel or thin sock. We do this to decrease the risk of frostbite from direct contact with the skin. While seated in a chair with your feet flat on the floor, take the water bottle and place it underneath the arch of your foot. Next, roll the foot back and forth over the bottle applying moderate pressure for about 5-10 minutes. You’ll want to spend more time on the most sensitive areas to get the most relief.

Step #2: Break Up Muscle Tightness

Next, we're going to use an acupressure ball to massage the foot muscles. When massaging bigger muscle groups, a tennis ball or foam roller is usually a good option. However, since the muscles in our feet are very small, the acupressure ball tends to do a better job. Each of the spikes on the ball applies pinpoint pressure to the muscles stimulating blood flow and releasing tension. The massage technique is very similar to one used in Step 1 with the frozen water bottle. We’ll sit in a chair with both feet on the floor and place the ball underneath one of our feet. Try to relax the muscles in your foot as much as possible and massage your foot in a small circular pattern gradually applying tolerable pressure for about 1-2 minutes. Then rest and repeat for two to three rounds.

Step #3: Lengthen the Soft Tissue

Next, we're going to work on lengthening and relaxing the muscles in our feet. We’ll start by working on the muscles and tendons affecting the toes. The toe flexion/extension exercise is a simple way to improve flexibility and relieve tension on the top or bottom of the foot. Seated in a figure four pose, use your hand to gently pull your toes backward toward the top of your foot holding the position for 30 seconds. Then, push the toes forward, curling them toward the sole of your foot for flexion, holding for another 30 seconds. You’ll want to complete 2-3 rounds in both directions.

If you’re having trouble extending the toes from the figure four pose, you can perform a similar move by sitting up in a chair with both feet placed flat on the floor. You’ll slide one foot back bringing the heel off the floor while keeping the toes flat. You should gradually feel tension increase in those tendons until you can’t go any further. Then, you’ll hold that pose for 30 seconds before returning the starting position.

To lengthen the tendons on top of the foot, bring your foot behind you and place the top of your toes down flat on the floor. Then, slightly pull the foot forward, keeping the toes on the floor. This time the tension should be felt on the top of the foot and in your shin (aka tibialis anterior) muscle running along the front of your lower leg. You'll want to hold this pose for at least 30 seconds before returning to the starting position. Then, rest and repeat.

Last, we’ll work on lengthening the calf (aka gastrocnemius) muscles. Stand facing a wall, placing your hands on it for support. Then step back with one foot. Keep the foot straight with the heel pressed firmly into the ground while bending your front knee slightly. Lean forward gradually until you feel a comfortable pull on the calf muscle of the back leg. Hold this position for 20–30 seconds, then switch legs and repeat. Perform this movement 2–3 times per leg.  

Step #4: Mobility Drills

Lastly, you'll want to perform some mobility drills to "reset" the muscles and nerves.

The first drill is ankle circles. To do it, you’ll sit comfortably with one leg extended and lift your foot slightly off the ground. Slowly rotate your ankle in a circular motion, completing 10 circles clockwise and then 10 counterclockwise. Then, rest and repeat. Be sure to move the ankle through its full range of motion for the best results.

The "writing your name" exercise is another great way to prime the foot and ankle for activity. Sit comfortably with one leg extended and lift your foot off the ground. Using your big toe as if it were a pen, trace each letter of your first and last name in the air. Focus on making smooth and controlled movements. Once finished, switch to the other foot and repeat the exercise.

So, that’ll do it for this latest installment of “5 minutes to Faster Recovery”. If you have questions or still feel like you may need more help, fill out the form below and we’ll be in touch.

Medical Disclaimer

The content provided in this video series is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, physical therapist, or other qualified healthcare provider with any questions you may have regarding a medical condition, injury, or treatment options.

The exercises, techniques, and recommendations in these videos are designed to address minor muscle soreness and joint aches in generally healthy individuals. If you have a pre-existing medical condition or injury, or experience sharp pain, swelling, or other severe symptoms, stop the activity immediately and consult a healthcare professional.

By participating in any activities described in this video series, you assume all risks associated with the exercises and release the creators of the content from any liability. Always listen to your body, and modify or discontinue exercises as needed.

Note: This content is purely for informational purposes and does not establish a doctor-patient relationship.