Editor’s note: Stephanie Mansour is a health and wellness journalist and weight loss consultant and coach for women.
Dubai, United Arab Emirates (CNN) – For many people, sore feet can be bothersome after hiking. But for others, dealing with chronic ankle or heel pain is a daily problem.
To help relieve pain in the ankles and feet, movement exercises often focus on stretching the hamstrings and laying.
According to research, cramps in the calf muscles and upward flexion of the ankle joint are associated with a number of disorders of the lower extremities, including Achilles tendinitis and plantar fasciitis.
Including your calves on a regular basis is an important step in getting better.
You can do simple movement exercises aimed at the ankles and soles of the feet, which in turn are attached to the calf muscles.
In fact, these exercises can be performed while lying in bed or sitting at your desk at work.
This five-movement routine for ankles and feet is aimed at surrounding muscles and tendons, increasing flexibility and relieving pain.
Studies have shown that incorporating static and dynamic stretching exercises can improve your range of motion.
Therefore, incorporation of stretches lasting five to 10 seconds, and accompanying stretches throughout the stretch, are essential to improve movement.
This routine can be practiced once a day, with each movement slowly and gently, to strengthen your range of motion and achieve flexibility around your joints.
1. Straighten your feet
Straighten one leg and bend your foot towards your extended leg, as the picture shows.
Hold this position for five seconds, then point with your toes to extend the top of the foot, and hold this position for five seconds. Repeat this routine five times, then move to the other foot.
2. Roll with your feet
This exercise is similar to the first exercise, but with a higher concentration.
Bend one foot up, hold it for five seconds, and continue instead of switching from flexion to extension immediately in the flexion position while pointing the foot forward. Then point your toes down and hold this position for five seconds.
To return to the bent position, first release the toes and then bend at the ankle. Repeat this exercise five times, then move to the other foot.
Move your foot in a circular motion like a clock
While sitting or lying down, bend one of your feet up, a position known as 12 o’clock, and turn the ankle externally so that the foot points slightly to the right, clockwise at 1 o’clock.
Continue clockwise until you point down towards 6 o’clock.
Then begin to bend your ankle inward to point the foot to the left and move to the 7 o’clock position toward the original position, at 12 o’clock.
Repeat the exercise five times, then turn counterclockwise five times, then move to the other foot.
4. Move your ankle in a circular motion
Stretch one leg out in front of you, move your foot in a circular motion from the outside to the side and hold for five seconds, then move your foot in a circular motion in the opposite direction and continue doing this for five seconds. Repeat the exercise and then switch to the other foot.
5. Bend your toes
Let both feet relax, and imagine trying to pick up a piece of fabric on the floor with your feet. Bend all ten toes tightly and hold for five seconds, then relax your feet, and repeat this exercise 10 times.
Do this routine daily or a few times a week to strengthen your feet, ankles and calves. And remember to take your time during these exercises.