Exercises to Decrease Foot Pain: A Practical Guide for Middle-Aged Adults 👀!!

Middle age often brings its fair share of health challenges, and one common issue that plagues many middle-aged adults is heel spurs and bottom of the foot pain. I say this writing to you as a 35 year old fitness trainer, whose feet and heels hurt... so I am with you!

Regardless if you are "50" at middle age, 35, or 33.5, 😂, when we age, we tend to become more sedentary, less active and a slew of issues arise when that the case.

There is NO SHAME HERE. However, if we are experiencing pain, we need to address it.

Let's dig a little deeper: Heel spurs are bony growths that form on the underside of the heel bone, causing pain and discomfort, especially when walking or standing. The good news is that you can significantly reduce pain and minimize the risk of further injury through targeted exercises. In this post, we'll explore a series of exercises tailored to help adults manage heel spur pain and prevent future problems.

Understanding Heel Spurs

Before diving into exercises, it's essential to understand what heel spurs are and why they cause discomfort. Heel spurs are calcium deposits that build up over time on the heel bone's underside. They often occur alongside conditions like plantar fasciitis, where the tissue connecting the heel to the toes becomes inflamed due to excessive strain and pressure.

Exercise for Heel Spur Relief.

Here are 10 exercises to help decrease heel spur and foot pain for adults:

1. Toe Curls:

• Sit in a chair with your feet flat on the floor.

• Curl your toes as tightly as possible, then release.

• Repeat this motion for 10-15 times on each foot.

2. Toe Extensions:

• Sit in a chair with your feet flat on the floor.

• Lift your toes while keeping your heels on the ground.

• Hold for a few seconds, then lower your toes.

• Repeat this exercise for 10-15 repetitions on each foot.

3. Marble Pickup:

• Place marbles on the floor in front of you.

• Use your toes to pick up one marble at a time and place it in a container.

• Continue until you've picked up all the marbles.

• This exercise improves toe strength and dexterity.

4. Towel Stretch:

• Sit on the floor with your legs straight out.

• Place a towel around your toes and gently pull it towards you.

• Hold the stretch for 20-30 seconds.

• Repeat 2-3 times for each foot.

5. Calf Stretch:

• Stand facing a wall and place your hands against it.

• Step one foot back and bend the front knee while keeping the back leg straight.

• Lean into the wall to feel a stretch in the calf of the back leg.

• Hold for 20-30 seconds on each leg.

6. Achilles Tendon Stretch:

• Stand facing a wall with your hands pressed against it.

• Step one foot back and keep it straight while bending the front knee.

• Lean into the wall to feel a stretch along the back of your ankle and Achilles tendon.

• Hold for 20-30 seconds on each leg.

7. Ankle Alphabet:

• Sit in a chair with one foot lifted off the ground.

• Pretend your big toe is a pen and write the alphabet in the air.

• Repeat with the other foot.

• This exercise improves ankle mobility.

8. Heel Raises:

• Stand with your feet hip-width apart.

• Rise up onto your toes, lifting your heels off the ground.

• Lower your heels back down.

• Repeat this exercise for 10-15 repetitions, working up to 3 sets.

9. Foot Rocker:

• Sit on a chair with your feet flat on the floor.

• Place a foot rocker or a rolled-up towel under your arch.

• Gently rock your foot back and forth for 1-2 minutes on each foot.

10. Foot Massage with a Tennis Ball:

• Sit in a chair and place a tennis ball under your foot.

• Roll the ball under your foot, focusing on any areas of tension.

• Spend 1-2 minutes on each foot.

These exercises can be incorporated into your daily routine to help alleviate heel spur and foot pain while improving the strength and flexibility of your feet. Be consistent, and gradually increase the intensity and duration of these exercises as you progress.

Try to do these exercises 1-2 days a week initially, then build up to 3-4 days a week. Once you build consistency, you can pick which ones best support your needs to maintain a pain free lifestyle.

Pro-Tip: Incorporate these as your pre-lift warm up or work out so you knock them out and ensure you are 100% warmed up prior to activity!

Trust, have faith and go for it! You got this!