Prevent and treat common foot injuries with these simple exercises, a guest post from Bella Williams

Prevent and treat common foot injuries with these simple exercises, a guest post from Bella Williams

The foot is one of the most critical parts of our bodies. They ferry you around in your day to day activities and keep you upright when there are no seats on the bus. The importance of your foot is always pushed to the back of your mind until you have an injury on your heel, arch or toe. There are different ways to deal with the pain, but the natural and trusted way is through some exercises.

The most common foot injuries result from sporting activities. Dr. William Charschan is a certified physician in sports for track and field in the United States of America. The Doctor obtained his license from the board of chiropractic sports medicine in the state of New Jersey. With a background in Mechanical Engineering, Dr. William Charschan has acquired a unique way of tackling medical issues regarding foot injuries. From his medical knowledge, Dr. Charschan recommends exercise to his patients to treat foot injuries. As many patients would opt for painkillers and anti-inflammatory drugs, the practices supported by Dr. Charschan are simple and do not require expensive equipment. All you need to accomplish such tasks is commitment and enough room to move around.

Heel Injuries

What are the different types of heel injuries? Dr. William Charschan defines two common types of fractures of the heel.

Plantar Fasciitis is A pain in the heel describes Plantar Fasciitis. An inflammation of a band of tissues that joins the bones to the toes at the heel causes the pain. The inflammation irritates making the pain unbearable when the heel experiences unusual strain. Most patients complain of a sharp pain form the heel or the arch in the morning.

Heel spurs are a common foot injury that causes severe pain when the patient puts the foot on the floor. It is characterized by a growth of a bony structure from the heel bone and into the foot arch. The protruding bone punctures the fatty issues on the heel causing a relentless pain. Most of the people who complain of heel spurs engage in energetic activities. During such dynamic events, the pressure exerted on the bone on the heel causes pain.

Exercises to treat Heel Injuries

The simplest method to treat Plantar Fasciitis or heel spurs is by resting the foot.

However, one of the exercises that prove to be productive to treat heel spurs is stretching of the calves. You can conduct the training by leaning forward on a flat surface, leaving one leg extended until you feel the behind of your leg stretched. Performing muscle stretches for the heel and foot also eases the pain and treats the inflammation and irritation. You can consult with your chiropractor to help you identify the muscles on your foot.

You can stretch the plantar fascia to treat heel injuries. You do not need a gym for such an exercise. A raised surface on your home will work for you. With the heels hanging down, step on the raised surface on your toes and lean backward on your heels while standing on your toes. If you feel a stretch on your foot, you are doing it right. The good thing about this exercise is that you can do it from the comfort of your home while utilizing your stairs.

Did you know that you can stretch your calves and your planter Fasciitis together? On the floor or a mat, sit upright with your legs extended on the front. Using a towel, make a loop on the leg and pull back. You do not require a sheet to remove it off; you can cross one leg over the other and pulling the toes until you feel a stretch in your soles.

To prevent an occurrence of heel injuries, Dr. Charschan advises his patients to stretch regularly before and after every sporting activity. Doing yoga before any vigorous exercise makes eliminates the appearance of heel injuries.


What is Metatarsalgia? Well, as painful as the term is to pronounce, Metatarsalgia is a common foot injury described by an inflamed ball in the foot. It is easy to detect and to treat. The damage causes pain in the foot especially in athletes, involved in vigorous activities including jumping or running. Many patients complain of pain in the metatarsal bones, near the big toe and become painful when the foot makes contact with a rigid surface.

You will realize that while running. You apply a lot of pressure on the ball of the foot. When you have Metatarsalgia, the pain emanates at the point of high demand. When carrying out strenuous exercises, such as running or jumping, ensure you wear shoes that fit you correctly as well as shoes that are line with sports. Running in a pair of high-heeled shoes is insane.

Exercises to treat Metatarsalgia

Prevention is better than cure; that is why before any exercise, ensure you have proper shoes that fit correctly and are recommend for sporting. You can also have a regulated type of activity so that you do not strain your muscles, causing Metatarsalgia

Forget the painkillers and the anti-inflammatory drugs, Dr. William Charschan recommends swimming as the most productive exercise to treat Metatarsalgia. So get your swimming gear and get ready to relieve the pain caused by Metatarsalgia.

If you are not a swimmer, do not worry because there are other simple exercises to treat Metatarsalgia. At the comfort of your couch, increase your flexibility by conducting the ankles and foot ups-and-downs. Accomplishing this task is easy. With your feet and ankles positioned near the edge of the couch, move the ankle and the foot up and down trying to achieve significant distances with every movement. For each foot, complete at least 12 repetitions.

Toe walking is one of the most straightforward exercises to cure Metatarsalgia. Toe walking not only treats the foot injury; it also adds strength to your foot and ankle. To carry out this practice, ensure you are barefoot. Stand upright on a non-slip floor then raise your heels maintaining stability on your toes and at the balls of the feet. At the same position, move around the space for about 25 seconds. With every repetition, increase the duration of the exercise. During the period of this workout, ensure that the heel is kept at some distance off the ground so that you feel the back of the legs near the ankle stretch.

You can accomplish pencil lifting without breaking a sweat. How can you complete the pencil lifting drills? It is simple. Sit upright on a chair with a pen encased at the balls of your feet and your toes. At this position, lift your foot while holding the pencil in place for approximately 10 seconds. Repeat this exercise while taking regular breaks with every interval.

The ins-and-outs exercise is also a relatively easy work out to treat Metatarsalgia. It may be painful at first but subsides when you carry out the task regularly. You can conduct the Ins-o=and-Outs anywhere and at any time. To achieve this drill, while seated, stretch your legs in front of you. Move your foot slowly in an inward direction as well as the opposite direction. The goal of completing this exercise with success is to achieve higher distances with every inward and outward movement.

Massaging the ballpoint near the toe on the sole also helps relieve the pain and the inflammation.

Achilles Tendonitis

As the name suggests, this foot injury is caused by an injury to the tendon. What is Achilles Tendonitis? The Achilles Tendon connects the heel bones to the calf muscles. Any harm on the cord causes Achilles Tendonitis. Most athletes suffer this foot injury because they unconsciously overuse the tendon.

One thing you should know about the Achilles Tendon is that it is responsible for many physical activities including running, jumping and walking. Any harm caused on the tendon limits mobility and renders you incapable of conducting any physical exercise. Patients who suffer Achilles Tendonitis experience sharp pain on their heels when they walk carry out any activity.

What do you experience when you have Achilles Tendonitis? This irritating ailment is common in athletes and can occur when one is in the middle of some exercise. The pain on the heel intensifies when the patient exerts pressure on the heel.

Exercises to treat Achilles Tendonitis

Do not be worried when you have Achilles Tendonitis. It is easy to address as well as prevent the injury. Most Chiropractors recommend exercises that one can accomplish in the comfort of your home without the need of sophisticated gym equipment.

Heel drop Exercises

The heel drop exercises are the most productive in treating Achilles Tendonitis. The Gastrocnemius heel drop is easy to conduct. All you need is some raised surface that can be your stairs or even a bench. Step on the raised surface on your toes and lift your heels while standing on your toes. Lower your heel until your foot makes a parallel contact with the ground. Repeat the exercise 15 times daily while lowering the heel not lower than the raised surface. Do not give up on the onset of the activity. It can be excruciating at the beginning of the practice, but the pain will wear off with time.

Another heel drop exercise is the Soleus heel drop. Honestly, this activity can be very painful when you hear how you can complete. Well, like the Gastrocnemius heel drop, the Soleus drop is conducted in the same manner. The only difference with this exercise is that the knee is bent to about 45 degrees while doing the training.

Stretching exercises

Stretching exercises are also done to treat Achilles Tendonitis. In this case, it is the calf that extends unlike in the eccentric exercises where the tendon is pulled.

Gastrocnemius stretch is a typical exercise used to treat Achilles Tendonitis. In this task, one leg is placed behind and the other on the front. When you lean forward, the leg which is at the back is stretched. It is vital that during this exercise, the heel is kept in contact with the floor consistently. Maintain the same position for 30 seconds. The stretched leg is always the injured one. The Gastrocnemius stretch exercise is still painless, and the patient can conduct the training as many times as possible.

Soleus stretch is similar to the Gastrocnemius stretch. The only difference is that in the Soleus stretch, the muscles known as the Soleus muscles are the primary focus. In this exercise, the back leg is bent while one is leaning forward on a solid surface with the heel maintained on the surface. You should feel a stretch on the back of the leg near the ankle. Do you feel this task at the end of your leg? If not, you can do put the forefoot of the pin on the front against the solid surface. The heel should be on the floor so that the foot is inclined to the wall. You should feel a stretch with this option.

In conclusion

The foot is an essential part of the human body that is more often susceptible to injury. Some of us are guilty to only work out when we add weight or to get a specific kind of shape. It is important to know that irregular exercises cause most of the injuries incurred on foot. The sudden strain and pressure exerted on the feet cause them to be unable to sustain the forces and thereby injure the muscles that experience the tension.

The kind of shoes you wear on a daily basis may be of damage to your feet. Do you know you can be of harm to yourself because of ignorance? When working out or carrying out physical exercises, it is crucial to wear proper sports shoes.

To avoid such unnecessary injuries, get up and make use of your precious feet. Do not wait until it is too late.



Hi, I’m Bella. I’m a running coach and I have a major passion for running. It is my goal to use this blog to inject insight, running ideas and personal experiences to relate to other runners in the community. Feel free to join and share your knowledge about this popular sort of sport for a better life! Welcome aboard!