This exercise rapidly relieves foot pain by working to release stiffness in the individual articulation of the ankle and toe joints. It will stretch and strengthen the muscles to increase joint flexibility.
1. Face your chair and hold it with one or both hands. Stand with one foot slightly in front of the other.
2. Slowly lift the heel of the forward foot, shifting your weight forward and pressing your weight onto the ball of your foot. You will feel a deep stretch pulling on your shin muscle.
3. While doing so, make sure your toes stay flat on the ground to increase the flexibility between your toes and the soles of your feet.
4. Maintain clean alignment throughout the movement by keeping your ankle directly over your foot. Never let your ankles roll inward or outward.
5. Finish the movement by pointing your toes as you lift your foot off the floor.
6. Reverse the steps of the sequence: first lower your toes, then lower your heels.
7. Repeat 4 to 8 times on each foot.
Incorrect Form
Do not roll your foot out by sickling. Sickling is a ballet term for scooping the ankle in such a way that it looks like a farmer’s sickle. It is a dangerous misalignment that overstretches the ligaments, weakening the ankle and making it prone to twisting or spraining.