Foot problems are a common occurrence, especially considering we’re on our feet almost 80% of the day.
If you exercise, chances are you’ve likely experienced one or more of the following:
– shin splints
– heel pain
– Achilles tendonitis
– plantar fasciitis
– compartment syndrome (when excessive pressure builds up inside an enclosed muscle space in the body – in this case, the calves)
– scar tissue build-up from past sprained or broken ankles
– limited range of motion in the ankles
Most of the above problems stem from tight muscles in the calves, as well as overuse of the feet. While you may think that stretching your calves before and after exercising is enough to prevent these problems, that often isn’t the case.
The stretching technique below, however, can help address these issues (like plantar fasciitis, heel pain, Achilles pain, shin splints, etc.) caused by tight, restricted fascia in your calves. It is one of the best solutions you’ll ever find, plus, it is quick and saves you time by tackling both sides of the leg.
Doing this stretch once a day until your issues resolve will make your feet, heel and ankles feel significantly better.
The actual stretching instructions in the video begin at 1:35.
Other Tips & Precautions
1. You may need to rest your foot a rest if you are an avid runner or dancer (at least until the inflammation calms down). Taking about two weeks is suggested, and during that time, plenty of stretching (such as in the video above) and icing the foot and heel area is advised. Taking anti-inflammatory herbs like turmeric and ginger will also help in the long-run!
2. Once your heel and foot pain has healed, don’t go right back into your running or dancing. Go slowly back into your activity by working back up to the pace you once exercised at.
3. Make sure you’re getting rest and lots of regular stretching to help keep your calf muscles lose and de-stressed. Also, make sure that you have good support with your shoes so that your body stays free of injury. Barefoot shoes are the most natural, and they are what I use to stay injury-free!
Amazing thank you
Amazing! Just tried it and it feels better. Thank you
Glad you’re feeling better!
Omg!!! You saved my life! Started taking tennis Lessons and all of a sudden my Achilles were so strained I can hardly walk when I get up in the morning and through the day. Just did this after not being able to move this morning- it’s 75% better!!! Unreal!!! It’s the calves!! Who knew?!? Thank you x a million! ❤️ Xoxo Amy
So glad to hear you’re feeling better Amy! 🙂
I have been suffering for YEARS! I just did these stretches and I feel 99% better. I cannot believe it! Thank you! Thank you! I will be able to sleep tonight!
Amazing! So glad they helped 🙂
Where can I get a foam roller that big? Would anything else work?
Christina
Hey Christina – any foam roller should work. Look for one that is made from styrofoam or other, and is smooth on the outside.
I have been suffering from heel pain with sensitive nerve running on the top of my left foot. Is it safe to do this stretch?
You could try it out, but if you feel any pain, I would stop. You should also check with a physiotherapist if you’re experiencing sharp nerve pain.
Hello, I have been having a LOT of pain at the top of my left foot. Would love to get rid of it, so if any ideas please let me know. Thank you!
I’d probably seek out a physiotherapist if you’ve been experiencing pain there and stretches have not been helping.