Is 2019 the year you achieve a #newyearnewme? If so, don’t let foot pain stop you achieving your fitness and health goals this year.

Many people start the new year with new health and fitness goals. For many, this means an increase in exercise; however, foot pain often follows increased activity due to the increased load and pressure that the new exercise regime places on the feet and legs.

Fear not though, because here at Sydney Foot Solutions we treat all sorts of foot pain and help patients to achieve their fitness and health goals pain free.

Our top three exercises to help achieve your goals without foot pain.

  1. Calf stretches: Stretching your calves will help draw tension away from your feet. When you exercise, your calves tighten, increasing the tension on your feet and causing pain. Do these stretches after you have exercised.
  • Find a wall and put your hands flat on it, then place one foot in front of the other so that your toes are facing the same direction.
  • For the first stretch, bend your front knee and keep the back knee straight for 30 seconds.
  • For the second stretch, bring the back leg half a step forward and bend the back leg and hold for 30 seconds.
  • Repeat on the other leg.


  1. Tennis ball exercise: The tennis ball exercise helps to release the tension within your feet that is caused by activity and exercise. By releasing tension, you can also help to prevent or reduce pain.
  • Sitting down, roll the ball from the tips of your toes to the edge of your heel for 60 seconds, applying as much pressure as you can tolerate.
  • Roll the ball around in small circles for 20 seconds each under the ball and toes of your feet, the arch and middle of your foot and finally under the heel of your foot.
  • Repeat on the other foot.


  1. Toe crunches: This exercise helps to strengthen the muscles underneath your feet so that as your foot becomes stronger, you can exercise more without pain.
  • Stand with your feet a comfortable distance apart. Roll your ankles out so the weight is on the outside of your feet.
  • Crunch your toes as though you are making a fist and hold the position for three seconds.


These exercises help most people to either avoid foot pain or help to reduce it. If you try these exercises and find you’re still having pain, you may need further help. At Sydney Foot Solutions, we have been helping people live pain-free and active lives, for over 15 years. Right now, we are offering a free assessment for the first five people who mention this blog at their time of booking.

So contact our city office now on 8072 7268 or our Manly Vale clinic on 8966 9300.