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Prevent Foot Pain with Stretching

woman stretching routine to prevent foot pain

Prevent Foot Pain with Stretching

Foot pain. You’ve probably experienced it. If you haven’t, you probably will. What seems like an impossible and painful situation, can ultimately be improved or even prevented over time. Have you heard the phrase “Working Stiff”? A working stiff is a hard working employee or owner. This phrase, which became popular in the 1930’s, describes the average man or woman that puts their work before their body and well-being. Over time, a working stiff works so much that they neglect their body. Ultimately, this renders themselves sore and rigid. Does this sound like someone you know? Read more below about a “Working Stiff” and how to prevent foot pain with stretching.

A Working Stiff

It’s great to be a hard worker, however, hard work over time can take a toll on you and your body. Whether you are chasing 7 year old’s around a class room, pouring a concrete foundation, or serving the regulars their morning coffee, we all experience pain after working a solid 40. So what can you do? Ultimately, comfort really does start from the ground up and footwear is our first line of defense. High-quality footwear offering the support and comfort you need for your day-to-day activities is vital to preventing foot pain. Many people go for the cheapest footwear and don’t consider what they are putting on their feet. Trust us, footwear is the most important. Excellent footwear, in combination with stretching and other preventatives, can help. The key is consistency. Don’t be a working stiff. After all, you are worth the investment.

What else can you do to prevent becoming a working stiff?

Alright, so you have good footwear, now what? We recommend dedicating a minimum of 10 to 15 minutes of stretching each morning.  By doing a simple morning stretching routine, you are setting up your body to work comfortably for the entire shift. All too often, people develop “over usage” issues that progress into serious ailments such as heel pain, lower back pain, shin splints, calf tightness, and many more. Think of it as preparing your body for the task prior.

Working Stiff Continued:

Athletes stretch before running, right? If you’re a “Working Stiff” and partake in a physically demanding job or activity, you’re essentially going to need the same “warm-up” as an athlete to function properly. In addition, the human brain is pretty intelligent but also adaptable. Keep in mind, if you do the same routine daily it has been proven to become less effective over time. We recommend you start by choosing 3 to 5 of these stretches listed below. Simply, make sure to rotate these stretches daily at your convenience to prevent foot pain and “trick” your brain into not adapting to the same routine.

Extra Notes:

Make sure to do each stretch slowly and carefully. Also, don’t forget to rest in between stretches if needed. It’s not a race. Listen to your body and decide what you can do. Remember, you are setting your body up for the day. This should be relaxing!

Stretching Solutions:

  • Calf Wall Stretches
  • Plantar Facia Roll and Stretch
  • Quad Stretch
  • Hamstring and Calf Stretch
  • Inner Thigh Stretch
  • Supine Leg Stretch
  • Pigeon Pose Stretch (3 ways)
  • Knee to Opposite Shoulder
  • Sitting Spinal Stretch
  • Standing Hamstring Stretch

Other Tips:

Be aware, over-usage problems like plantar fasciitis and achilles tendonitis often require rest and relaxation. At first, stretching may not seem too rigorous. However, don’t exacerbate a specific problem by stretching too much. As previously mentioned, remember to start slow and listen to what your body is telling you. In most cases, icing and compression help suppress inflammation. Take your time. As noted, warming up your muscles and body are important as well.

More Tips:

To prime your day properly with this stretching routine, make sure to get your body moving and your heart rate up just slightly. Don’t stretch right out of bed! Wake up, have your cup of coffee, and take the dog out. In addition to high-quality footwear and daily stretching, custom orthotics are a great option for those experiencing a tremendous amount of pain and needing more support in their daily lives. Our orthotics are proudly Wisconsin-made, and done entirely in-house. We are the very best in manufacturing custom orthotics.

Make an appointment today for a free consultation with one of our Certified Pedorthists: https://chiappettashoes.com/book-an-appointment/

Learn more about our Custom Orthotics: https://chiappettashoes.com/orthotics/


These are conservative solutions that Chiappetta Shoes preaches every day. Always proceed with precaution and know that help from Podiatrists or Physical Therapists are only a call away. These solutions are tried and true but there are always exceptions to the rule. We hope you enjoyed this blog post on how to prevent foot pain with stretching.


-Tony chips Chiappetta, Certified Pedorthist

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