Are you tired of dealing with metatarsalgia pain? It can be a total drag, right? But don’t worry there are some super easy exercises for metatarsalgia you can do to help make that pain disappear.
Metatarsalgia is a type of foot pain that affects the ball of your foot and can feel like a burning or sharp sensation. It can be tough to walk or stand for long periods of time when you’re dealing with it.
In this blog post, we’ll go over some simple and effective exercises for anyone whether you’re a super athlete or just someone who spends most of their time sitting at a desk. Plus, they’re totally simple to add to your daily routine. Let’s get started and say goodbye to that metatarsalgia pain!
Things to Consider Before Starting Metatarsalgia Exercises
- Wear proper footwear: Make sure you have shoes that fit well and provide adequate support for the arch and ball of your foot. Avoid shoes with thin soles or high heels which can put extra pressure on the ball of your foot.
- Start Slowly: If you are new to exercise or have been inactive for a while it is important to start slowly and gradually increase the intensity and duration of your workouts. This will give your feet time to adjust and can help prevent further pain or discomfort.
- Avoid high-impact Activities: High-impact activities such as running or jumping can put extra strain on the ball of your foot. Instead, try low-impact activities such as swimming or cycling which can provide a good cardiovascular workout without putting as much pressure on your feet.
- Stretch before and after Exercise: Stretching before and after exercise can help improve flexibility and reduce muscle tension which can help alleviate metatarsalgia pain.
Exercises for Metatarsalgia
Exercise is an important part of treatment for metatarsalgia as it can help to strengthen the muscles in the foot and improve flexibility. There are a variety of exercises that can be beneficial for individuals with metatarsalgia. Here are some best expert recommend exercises for metatarsalgia.
Heel Raises
Heel raises help to strengthen the muscles in the calf and foot which can help to reduce pressure on the ball of the foot. To do a heel raise stand with your feet shoulder-width apart and your toes facing forward. Slowly lift your heels off the ground bringing your body up onto your toes. Hold the position for a few seconds before lowering your heels back down to the ground. Repeat this exercise several times on each foot.
Towel Curls
Towel curls are a simple but effective exercise for strengthening the muscles in the foot and improving flexibility. To do a towel curl place a small towel on the ground in front of you. Then use your toes to grab the towel and slowly scrunch it up toward your body. Hold the towel in a scrunched position for a few seconds before releasing and straightening your toes. Repeat this exercise several times on each foot.
Foot Roll
Foot roll is a great way to massage the muscles in the foot and reduce tension in the metatarsal bones. To do this exercise sit in a comfortable position with your foot flat on a small foam roller or a rolled-up towel. Slowly roll your foot back and forth over the foam roller or towel applying as much pressure as is comfortable. You can also try rolling your foot in a circular motion to target different areas of the foot.
Marble Pick-Ups
Marble pick-ups are a great way to improve grip strength in the toes and alleviate pain in the ball of the foot. To do this exercise place a small handful of marbles on the ground in front of you. Then use your toes to pick up each marble and place it in a small container. Repeat this exercise several times on each foot.
Balance Exercises
Balance exercises can help to improve stability in the foot and ankle which can help to reduce pressure on the ball of the foot. To do a balance exercise stand on one foot with your toes facing forward and your arms by your sides. Try to hold the position for 30 seconds before switching to the other foot. As you get more comfortable with the exercise you can try closing your eyes or standing on an unstable surface to increase the challenge.
Toe Scrunch
Toe scrunch is a simple exercise that helps to strengthen the muscles in the toes and foot. To do this exercise sit in a comfortable position with your foot flat on the ground. Then use your toes to scrunch up a small towel or piece of cloth. Hold the towel in a scrunched position for a few seconds before releasing and straightening your toes. Repeat this exercise several times on each foot.
Heel Walks
Heel walks are a simple but effective exercise for strengthening the muscles in the foot and ankle. To do this exercise stand with your feet shoulder-width apart and your toes facing forward. Then lift your toes off the ground and walk on your heels for a few steps before lowering your toes back down and repeating the exercise. You can also try walking on your heels in a circular motion to target different muscles in the foot and ankle.
Toe Spread
Toe spread helps to improve flexibility in the toes and reduce pressure on the ball of the foot. To do this exercise sit in a comfortable position with your foot flat on the ground. Then use your toes to spread out a small towel or piece of cloth. Hold the stretch for 15-30 seconds before releasing and repeating the exercise several times on each foot.
By incorporating these exercises into your daily routine you can help to alleviate pain and reduce pressure on the ball of the foot. It’s important to remember to start slowly and gradually increase the intensity of the exercises as your foot muscles get stronger.
Stretches for Metatarsalgia
Stretching can be an effective way to alleviate the pain and discomfort associated with metatarsalgia. Here are a few stretches that you can try at home to help relieve your metatarsalgia symptoms:
Toe Stretches
Toe stretches help to strengthen and stretch the muscles in the foot which can help to alleviate pain in the ball of the foot. To do a toe stretch:
- Sit in a comfortable position with your foot flat on the ground.
- Then use your toes to grab a towel or a piece of cloth and pull it towards you.
- Hold the stretch for 15-30 seconds and then release.
- Repeat this stretch several times on each foot.
Calf Stretches
Calf stretches help to stretch and strengthen the muscles in the calf which can help to reduce pressure on the ball of the foot. To do a calf stretch:
- Stand facing a wall with your hands on the wall for support.
- Place one foot behind the other with the heel of the back foot touching the ground.
- Slowly lean into the wall feeling a stretch in the calf of the back leg.
- Hold the stretch for 15-30 seconds before switching legs and repeating the exercise.
Can I still Exercise with Metatarsalgia?
Yes, you can still exercise with metatarsalgia. Just make sure to pay attention to how your body is feeling and adjust your workouts as needed. It might also be a good idea to chat with a doctor or physical therapist to figure out which exercises are safe and effective for you.
Conclusion
There are a bunch of different exercises that you can do to make your foot muscles stronger and more flexible which can help to reduce pressure on the ball of the foot and ease the pain.
If you’re in a lot of pain or if the exercises are making things worse you should talk to a healthcare professional for some advice. By doing these exercises regularly you can help to reduce your pain and keep your feet healthy.
