Your feet are aching after a long day, but you can't seem to talk anyone into giving you a massage? That's just not right. So take matters into your own hands: "There are plenty of quick and easy stretches and exercises that can relieve foot pain," says Francis Rottier, DPM, a podiatrist at Loyola University Health System in Maywood, Illinois.
In fact, you don't need to even get up from the couch. Consider doing the following moves while catching up on your favorite sitcom. (Burn calories and build muscle—all while boosting your mood—with our 21-Day Walk A Little, Lose A Lot Challenge!)
1. Soak your feet.
Treat yourself to a footbath at the end of the day. "The warmth relaxes all of the muscles in your feet," says Irene S. Loi, DPM, a podiatrist in the department of orthopedic surgery at NYU Langone Medical Center. Soak your feet in warm water for 10 to 15 minutes. For an extra benefit, add a handful of Epsom salts. "They're anti-fungal and bacterial, so it can fend off foot odor," says Loi. (Here are 5 reasons your feet hurt during walks and what to do about it.)
2. Roll it out.
One of the most common causes of those aches is a tight plantar fascia, the tendon that runs along the arch from the toes to the heel. "When it becomes inflamed, that causes plantar fasciitis," says Rottier. To loosen that tendon, roll a tennis ball up and down the bottom of your foot.
3. Put it on ice.
You can accomplish the same rolling benefit while icing your foot by using a frozen water bottle covered with a towel or washcloth—or try freezing water in a small Dixie cup. "The cold can relieve some of the inflammation," says Rottier.
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4. Give yourself a massage.
Rubbing your feet can work out any tightness while encouraging blood flow to the foot, says Loi. To massage your feet, add a little lotion. Using your thumb on top of your foot and your index finger on the bottom, rub your feet in a clockwise circles as you work from the toes to your heel and ankle. Now go counter-clockwise, and work your way back to your toes. (Are you wearing the wrong shoes? 5 signs you need a new pair.)
5. Stretch your ankles.
Move one ankle in a clockwise circle 10 times, and then reverse the direction. Switch sides. Then point and flex each foot 10 times. These moves not only loosen up your ankles but strengthen the muscles in the joint.
6. Towel stretch.
While seated, prop a foot up onto a coffee table or ottoman in front of you so your leg is straight. Loop a towel or tee shirt around the ball of your foot, holding onto each end with your hands. Gently pull it towards you to stretch your calf and the bottom of your foot. Hold 15 seconds, then release; switch legs.
