We all have experienced tired feet. It can occur due to a variety of reasons. Common causes are engaging in activities that involve prolonged standing, walking, or running. As a result, muscles can become fatigued, leading to a sensation of tiredness or soreness. Tired feet can also result from improper or ill-fitting footwear that doesn’t provide adequate cushioning, arch support, or shock absorption. It can increase the strain on your feet, leading to tiredness and discomfort. Besides this, excess body weight can put added pressure on your feet, causing them to fatigue easily. Additionally, poor posture or an uneven weight distribution while standing or walking can lead to more strain on some areas of your feet, contributing to tired feet or foot fatigue.

The following tips and stretches will help you relax your tired feet-

1. Rest: Take rest and elevate your feet. Lie down and prop your feet up on a pillow or cushion. It helps by improving blood circulation.
2. Warm water Soak: Fill a basin with warm water and add Epsom salt or a few drops of essential oil. Soak your feet for 15-20 minutes to relax the muscles and relieve fatigue. It gives instant relief.
3. Massage: Gently apply pressure using massage tools or with hands and knead the muscles of the foot covering foot arches and heels. You can also roll your feet on a tennis ball. Roll your foot over the ball, applying gentle pressure and targeting sore spots. Continue for 1-2 minutes on each foot.
4. Stretching Exercises: Foot stretches can help alleviate tension and fatigue. 
   • Calf Stretch: Stand facing a wall with your hands on the wall at shoulder height. Step your right foot back, keep it straight, and press your heel into the ground. You should feel a stretch in your calf. Hold for 15-30 seconds, then switch feet. Repeat five times.
   • Heel raises– Stand with your feet slightly apart. Lift your heels and go on toe tips. Hold for 5-10 seconds and then slowly lower back down. Repeat 10-15 times.
   • Plantar Fascia Stretch: Sit on a chair and cross your right foot over your left thigh. Grab your right toes with your left hand and gently pull them towards you until you feel a stretch in the arch of your foot. Hold for 15-30 seconds, then switch sides.
   • Ankle ROM Exercises– Start in the long sitting position, pull your feet towards you, and hold for five seconds. Then pull them down so that the toes are pointing away from you. Repeat 10-15 times.
   • Ankle Circles: Sit on a chair and extend your right leg forward. Rotate your ankle in a circular motion, first in a clockwise direction and then in an anticlockwise direction. Perform ten circles both ways, then switch to the other foot.
   • Toe clawing: Bend the toes of the foot fully, hold in that position, and then release and extend or pull them back. Repeat this 10-15 times.
   •  Toe spreading-Pull your toes away from each other, stretching them apart. Hold for 15-30 seconds, then release and repeat on the other foot.
   • Towel Scrunches: Sit on a chair with your feet flat on the floor. Place a small towel on the ground in front of you. Use your toes to scrunch and gather the towel toward you. Release and repeat several times.
   • Step up arch extensions-Stand with the ball of your foot on the stairs. Lower your heel towards the step below until you feel a stretch in your arch. Hold for 15 seconds and repeat three times.
   • Marble Pick-Up: Place a small bowl or cup on the floor and scatter some marbles around it. Sit on a chair and use your toes to pick up the marbles one by one and place them in the bowl. Repeat until all the marbles are collected.

STAY HEALTHY! STAY FIT!

• Health tips
• Leg and Foot Conditions