10 exercises that can relieve ankle and foot pain

Simple movements can help ease pain. Here are a few exercises that can help you deal with any foot and ankle problems.

While seated, place your right ankle on your left knee. Rotate your foot clockwise 10 times, then counterclockwise. Do three sets, then switch feet.

• Sit on the floor or a bench with your feet extended in front of you.
• Wrap a hand towel or bath towel around the ball of one foot.
• Pull the towel toward you, keeping your leg straight until you feel a comfortable stretch in your calf.
• Hold for 30 seconds. Repeat three times with each foot.

• With your foot resting on a towel on the floor, curl your toes under and grasp the towel with them and pull it toward you.
• Then relax your toes. Do this 10 times in sets of three.

Sit in a chair with feet flat on the floor. Raise feet up onto toes. Return to the ground slowly. Repeat 10 times. Do three sets.

• Make a loop in a plastic resistance band.
• Sitting on the floor with your legs extended, place the loop around the ball of your painful foot, holding the other end of the band at your waist.
• Starting with your toes pointed upward, push your foot down against the resistance of the band.
• Slowly return to start position. Do three sets of 10.

• Sit on the floor with your legs extended, feet close together.
• Place the loop of a resistance band around your left foot and run the band under the front of the right foot.
• Hold the end of the band in your hand. Pull your left foot upward against the resistance band, while your right foot remains stationary.
• Return to start position slowly. Do three sets of 10 repetitions, then switch feet.

• Place an aerobic step against a wall or a step in your home that will let you hold on to a rail for balance.
• Stand on the edge. With both hands on the wall or one hand on a rail, slowly lower both heels.
• Adjust the pressure on the injured leg by putting most of your weight on your good leg. Now rise up on tiptoe.
• Start with just a few repetitions when you're in the acute phase of your injury. Gradually work your way up to three sets of 10 to 15 repetitions.

• Standing about 45 centimetres (18 inches) from a wall, place both hands on the wall.
• Bring your left leg forward and your right leg back. Bend your left knee toward the wall, keeping your right foot flat on the floor. Point your right foot slightly inward.
• You should feel a stretch in your right calf. Hold for 30 seconds, then switch legs.

• In a seated position, cross your right leg over your left.
• Grasp the toes of the affected foot with the corresponding hand. Pull your toes and foot upward toward your shin.
• Bend until you feel a stretch on the sole of your foot. Hold for 30 seconds. Repeat three times. Switch to the other foot if it's also affected.

• Fill and freeze a small plastic water bottle.
• Place the bottle on the floor and place your foot on top.
• With gentle pressure, roll the bottle under your foot back and forth.
• Perform for about seven minutes or until the bottom of the foot is chilled.

Stretches can help keep your injured areas active and offer pain relief. Always consult a physician about exercises, and never push yourself to pain, as that could be counterproductive.