Your feet are the foundation of your physical being. Like the roots of a tree, they connect you to the earth and provide tremendous support. As such, it’s important to nurture and maintain their health and comfort. Luckily, there are some simple exercises to relieve foot pain that can make a big difference. 

Unfortunately, foot pain is not uncommon, nor is it easy to bear. If you’ve ever experienced it, you know that it’s nearly impossible to ignore in daily life. Not only is it unpleasant, but it also makes it difficult to move from one place to another.

In this article, we’ll be discussing some of the primary causes of foot pain. We’ll also share three simple exercises to help relieve foot pain when it creeps up. 

Causes of Foot Pain

Foot pain may seem to appear randomly, but like all things, there is a cause. 

Sometimes, foot pain is caused by tight shoes that don’t fit well. When your foot isn’t able to distribute weight in a healthy way, the muscles and tendons are strained in unnatural ways. Over time, this can quickly lead to injuries and pain. 

At other times, foot pain is the result of certain walking or running habits. If you tend to put all of your weight on your heel with each step, you can easily injure your foot. This is called “heel striking” and is a common injury among runners, especially new runners who haven’t yet learned proper form.

In other cases, foot injuries happen when you take a wrong step and land on your foot in an awkward position. These can be considered ‘traumatic injuries’ because the injury happens in a split second, rather than over time. 

Like with any kind of pain, it’s important to listen to the message it’s telling you. More than likely, foot pain is telling you to stop using your feet in a certain way and allow them to rest. In addition to honoring that request from your body, there are a few simple exercises that can often help.

3 Qi Gong Exercises to Relieve Foot Pain

Before diving into any kind of healing exercise, it’s important to check in with yourself and be aware of what your body truly needs. In other words, it’s not a good idea to do these exercises if you just broke your foot. Instead, such an injury probably requires a visit to the doctor’s office followed by some healthy rest. 

On the other hand, if your foot pain is less severe or if you’re further along in your recovery process, these exercises may be more suitable for you. Also, it’s completely possible that one of these exercises may be healing, while another isn’t quite right for you at this point. Just be sure to pay close attention to your body and let your intuition be your guide.

Exercise #1

Lay on your back with your knees slightly bent. Allow your feet to rest gently on the floor.  

Then, raise one of your legs slightly off the ground and interlock your fingers behind your knee so that your hands are holding your leg. Relax your leg and circle your foot in one direction for about 30 seconds. After 30 seconds rotate your foot in the opposite direction.

This exercise is great for both stretching as well as strengthening the supporting muscles in the ankles and lower part of your legs. It also helps strengthen your back. 

Once you’ve rotated your foot in both directions, switch sides.

As always, pay close attention to how your body feels while doing this exercise. 

Exercise #2

You should only consider this exercise if you don’t have knee issues that might be triggered. 

Start by sitting on your legs so that your knees are pointing forward and your feet are pointing behind you. Curl your toes under so that your weight is resting on the balls of your feet.

If it feels comfortable, sit back toward your heels so that you feel a nice stretch all along your feet. This will activate energy in your feet and release tension. Stay aware of how your feet feel in order to stretch to the point that feels best for you.

Exercise #3

This exercise is simple yet powerful. Take off your shoes and walk barefoot on uneven surfaces. 

Walking barefoot on uneven surfaces allows your full foot to make contact with the earth. This stimulates pressure points along your entire foot, activating energy inside your body. It also allows you to connect with the Earth, enabling you to release old energy and channel its healing qualities into your entire being.

There are many places you can walk barefoot to experience these benefits. If you live near the ocean, the beach is an ideal place to walk without shoes on. Pebbles, grass, or dirt are also nice options. Just make a point to find a place near you and take a barefoot stroll.

These exercises are a great way to both heal and strengthen your feet. If you experience chronic pain in your feet, perhaps consider making these exercises part of your daily routine. However, if you’re recovering from an injury, maybe do these exercises during your recovery process.

If you’re interested in learning more exercises to relieve foot pain, or pain in other parts of your body, be sure to check out our Qi Gong for Healthy Joints Healing Series Program.

Qi Gong for Healthy Joints

Qi Gong for Healthy Joints is one of our Healing Series programs that focuses specifically on exercises for joint health. 

The exercises in this program work with gentle stretching and flowing movements that cultivate fluidity throughout your joints, including the joints in your foot. Not only does this help you let go of pain, but it also helps you increase flexibility in your body.

Because this is a pre-recorded program, you can enjoy it from the comfort of your own home whenever you want. Click on the banner below to learn more about how Qi Gong for Healthy Joints can help you relieve foot pain and experience greater mobility in everyday life.