The 6 exercises to ‘cure’ your summer sandal foot – easing heel pain & banishing night-time cramps

FROM sand between your toes and long country walks to hours of wedding dancing, summer can be great for the soul – but hard on the soles. Expert physiotherapist Jemima Kola-Abodunde says it’s best to prevent issues from happening – but if you’re hobbling around now, these exercises could be a gamechanger. Here we reveal the six exercises to ‘cure’ your summer sandal foot Credit: Getty Millions of people suffer from trouble with their trotters Credit: Getty Foot problems can flare up in the warmer months due to a mixture of factors. Warm temperatures cause blood vessels to widen and make fluid pool in your feet, ankles and calves, causing aching pains and swelling that makes your shoes feel tight. Many of us swap to sandals and, although cooler, most offer little support. Flat shoes force your Achilles tendons and calf muscles to work harder, which can lead to strain or injury over long periods. We also tend to just be more active in the summer than in winter, when we are cosied up indoors, leaving our feet simply exhausted. Millions of people suffer from trouble with their trotters. But also their ankles, knees and legs, unaware they are so closely linked. Jemima, from Hesta Health, says: “Conditions like plantar fasciitis and tendon problems can take several months to improve significantly. Simple self-management strategies can be hugely beneficial in looking after your legs and feet.” If pains stick around for more than a few weeks, get it checked out. But until then, give these exercises a go. WOBBLY BALANCE BALANCE is vital as we age, preventing falls – a major cause of morbidity in old age. It starts in the calves and feet. Persistent or worsening stiffness, especially with suspected arthritis, should be assessed rather than self-managed indefinitely. Single-leg stance: Stand near a wall or counter for support if needed. Lift one foot slightly off the floor and try to hold your balance on the standing leg for 20 to 30 seconds, then switch sides. Repeat two to three times per leg. Calf raises: Stand with your feet hip-width apart, push up onto your toes and slowly lower back down. Repeat up to 15 times and aim for three sets. Single leg stand to improve balance Credit: supplied TIGHT calves are one of the most common triggers for those miserable leg cramps and spasms in the night. If you also have Achilles tendon pain, calf tightness is often part of that picture. Regular stretching your calves can improve ankle flexibility, reduce muscle tension and prevent injuries. Calf stretches: Place your hands flat against a wall in front of you, at about shoulder height. For the upper calf; Place one foot straight behind you, heel on the floor and leg straight. Bend the front leg and lean forward until you feel the stretch in the back leg calf. For the lower calf; In the same position, keep both heels on the floor and bend both knees until you feel the stretch toward your Achilles tendon. Do each exercise for 15 to 30 seconds per leg, and repeat the entire set two to four times. Lower calf stretch Credit: supplied HEEL PAIN PLANTAR fasciitis is the most common cause of ongoing foot pain, mostly in the heel. The tough, ligament-like tissue – the plantar fascia – runs all the way along the bottom of the foot to connect the toes to the heel. Irritation to the ligament is often triggered by poor footwear and an increase in activity. Band stretches: Sit on the floor with both of your legs straight out in front of you. Loop a resistance band or towel around the heel of your foot and slowly pull it towards you. Hold the stretch for 30 seconds, then do the other foot. Repeat up to three times a day per foot. Ball rolls: These relieve tight muscles and ligaments and boost blood flow. Sit on a chair and place a small, firm ball such as a tennis ball under your foot. Slowly roll the ball back and forth from your heel to the base of your toes for up to five minutes. Keep the pressure light, before slowly increasing the intensity, then repeat for the other foot. If very painful, skip until it settles. Ball rolls for plantar fasciitis Credit: supplied SHIN SPLINTS SHARP pain at the front of the lower leg is the hallmark of shin splints, a common summer complaint. They can come on from suddenly increasing the amount you exercise, as well as having flat feet, overpronation, tight calf muscles, weak ankles or tight Achilles tendons. One of the best things you can do for this problem is to strengthen the muscle that controls how your foot lowers after each step, the tibialis anterior, which runs down the front of your shin. Resisted toe raises: Sit or stand with your heels on the floor, then lift just your toes and the front of your foot up towards your shin, before lowering slowly. Add a resistance band over the top of the foot to make it harder. Repeat 10 to 15 times, for two to three sets. FOOT FIXES Wear shoes with arch support: Alternate between flat shoes and supportive shoes with a slight heel rather than making a total switch. A non-steroidal anti-inflammatory drug like ibuprofen, as well as topical gels like diclofenac, can help reduce pain and swelling. They should not be taken in combination without checking with a pharmacist, or as a long-term solution. Foam rolling can break up tiny scars, improve blood flow and enhance mobility. Mini rollers are available specifically for feet. Rolling a frozen water bottle under your foot is an effective home remedy used to relieve arch pain, heel discomfort and inflammation. Some people also find magnesium helpful for relaxing tight muscles and easing cramps, though the evidence here is mixed.