Who doesn’t enjoy some heritage? The 56th Annual Harvest Days will be kicking off at Landis Valley Village and Farm Museum in Lancaster this Oct. 10-11, featuring plenty of demos including apple butter making, ice cream churning, and wool making. It’s no stretch to think that our ancestors had busy lives that likely produced a lot of foot pain, but that doesn’t mean you have to suffer that piece of heritage as well. Certain at-home exercises can help condition your feet and improve your comfort.

The following moves can help relieve and relax aching feet, working muscles not only in the foot but also in the connected lower legs:

At-home exercisesHeel Raises – Stand and lift your heels so you are perched on the balls of your feet. Hold for 10 seconds, lower, then repeat 10 times.

Toe Points – Lift a foot and roll it downward, pointing the toes toward the ground. Flex your foot, hold, release, then repeat with the other foot.

Toe Squeezes – Spread your toes using corks or foam separators, then squeeze them together for about 5 seconds. Repeat up to 10 times.

Rolling – This one feels fantastic! Roll a tennis ball or water bottle beneath your foot, along the arch, while applying light pressure. You can even freeze the water bottle if you enjoy some cold therapy along with it. A good move for anyone suffering from plantar fasciitis.

Staircase Stretch – Stand on a step with feet together and heels hanging over the edge. Carefully raise and lower your toes 10 times for 3 sets. Support yourself with a railing or wall if you feel unsteady in any way.

These exercises are only just the start when it comes to finding foot pain relief. The expert doctors at Martin Foot and Ankle can help you take things a step farther, pinpointing the causes of your pain and tailoring a treatment plan that safely and most effectively targets your specific needs. Take the first step toward relief for yourself or a loved one: call (717) 757-3537 or use our online form to request an appointment today.

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