Exercises for Foot Tendonitis
- Stretch the calf muscle to loosen the Achilles tendon and ease pain in the foot. Stand facing the wall and place your hands chest at about chest level. Put the leg with the foot pain behind you and lean forward. Push the back heel toward the floor while bending the front leg at the knee to put slight pressure on the back foot. Do not put too much pressure on the foot to prevent further injury. If you feel pain or a strong pulling on the muscle, ease off on the pressure. Hold this stretch for 15 to 20 seconds. Repeat this stretch four times. Stretch the other calf as well to keep both Achilles tendons loose.
- Stand on a box or a step with your heels hanging slightly off the edge. Make sure you have something to hold on to so that your weight is supported. A chair or railing will suffice. Slowly shift your weight toward your heels and lower them down toward the floor or previous step. Do not put too much weight onto the heels. If you feel pain, use your support to return to the starting position. Hold the stretch at the bottom position for 15 to 20 seconds and then come back up. Repeat four times.
- Use a foot trainer, a set of two handles attached together with a set of strong springs, to strengthen the foot muscles. Put your foot into one of the handles and hold the other handle in your hands. Sit on the floor with your legs stretched out and your back straight. The foot trainer's springs should be taut. Push your foot away from you so that the trainer applies resistance to the muscles in the foot, calf and Achilles tendon.