An injury to the tendons, ligaments, and bones of the foot can cause swelling, pain, and inflammation. Foot pain can affect your ability to stand, walk and complete everyday tasks.  

Causes of foot pain in New York NY

  • Broken toe
  • Bunions
  • Bursitis (joint inflammation)
  • Corns and calluses
  • Tarsal tunnel syndrome
  • Tendinitis
  • Sports injury or motor vehicle accident  
  • Diabetic neuropathy (nerve damage caused by diabetes)
  • Flat feet
  • Achilles tendinitis
  • Achilles tendon rupture
  • Avulsion fracture
  • Bone spurs
  • Broken foot
  • Septic arthritis
  • Stress fractures
  • Tumors
  • Gout (arthritis related to excess uric acid)
  • Retrocalcaneal bursitis
  • Rheumatoid arthritis (inflammatory joint disease)

There are different invasive and non-invasive treatment options available for foot pain. But if you are suffering from a minor condition, home remedies and regular physical exercises are enough to relieve foot pain. In this section, you will find a list of simple and effective exercises that can help you to restore your movement and eliminate your foot pain in New York, NY. 

 

Ease your foot pain with physical exercises 

Regularly stretching and strengthening ankles and feet can help you manage and prevent foot pain. The following exercises may help you to improve your flexibility, range of motion, and activity level.   

Big toe stretch 

Big toe stretch is a simple exercise designed to stretch toes and relieve pain. This exercise is also best to improve the range of motion. To perform big toe stretch:

  • Sit on a chair with feet flat on the floor 
  • Place your right foot on the left thigh 
  • Move leg fingers up and down.to stretch the toe  
  • Do this for 10-15 seconds 
  • Place your left foot on the right thigh 
  • Repeat it again

Marble pickup 

Marble pickup exercise is designed to increase the strength of your leg muscles. By improving the flexibility and strength of a specific muscle group, you can improve the stability of your heel and arch.

It is the easiest way to increase flexibility and strength on your feet and toes.  This exercise can be performed almost anywhere. All you’ll require are a few pieces of marble, an empty cup, and a chair. To do this exercise:  

  • Sit on a chair with both feet flat on the floor 
  • Place an empty cup and 10-15 small marble pieces on the floor in front of your leg
  • Use your leg fingers to pick marble pieces 
  • Place it in the empty cup 
  • Change the foot and repeat the same procedure. 

Note:- You can use small marbles, balls, or pebbles to perform this exercise.  

Foot roll

Rolling a frozen water bottle under the foot can help reduce inflammation, discomfort, and pain associated with plantar fasciitis. 

  • Sit on a chair with feet flat on the floor.
  • Place a frozen water bottle underneath the heel of the right foot
  • Roll the bottle forward and then back to the heal
  • Repeat using the left foot  

Note:- You can also use a golf ball or another hardball if you are uncomfortable with a frozen water bottle.   

Bend-knee heel raises

Bend-knee heel raises exercise can help you to improve your strength and balance. This exercise targets muscles of the calf, soleus, and gastrocnemius. To perform this exercise:

  • Place a box or bench near the wall
  • Stand on the box, heels hanging over the edge of the box
  • Place your hand on the wall for support
  • Bend your left knee
  • Transfer weight onto your right leg
  • Lower right heel toward the floor 
  • Push up to raise heel above the height of the box
  • Repeat on the left leg
  • Perform three sets of 10 reps per leg

Write the alphabet 

Write the alphabet is a foot exercise designed to improve the big toe and ankle mobility. This exercise can help you relieve your foot pain and improve your balance and stability. To perform the write the alphabet exercise:

  • Stand or sit comfortably 
  • Lift your right foot and write the alphabet in the air with your big toe
  • Transfer weight on the left leg
  • Start with an uppercase letter 
  • After completing uppercase letters, write lowercase letters
  • Repeat with the right foot 

Summary:

There are different factors and conditions that can contribute to foot pain in New York, NY. But foot pain can be relieved by gentle stretching and strengthening exercises. Please consult with a trusted and licensed physical therapist before considering any exercises. They can help you develop an appropriate exercise plan to ease foot pain from the root.