From the Research
To relieve tightness in the top of the foot, the most effective approach is to use a combination of stretches and orthotics, as this has been shown to reduce pain and improve function in patients with foot pain, as demonstrated in a study published in 2014 1. When it comes to stretches, some effective options include:
- Seated toe stretch: crossing one leg over the other and gently pulling your toes toward your shin for 20-30 seconds, repeating 3 times on each foot
- Standing calf stretch: placing your hands on a wall, stepping one foot back with the heel down, and leaning forward until you feel a stretch along the top of your foot, holding for 30 seconds and repeating 3 times per side
- Towel stretch: sitting with legs extended, wrapping a towel around your forefoot, and gently pulling toward you for 30 seconds, 3 repetitions per foot
- Ankle circles: rotating your foot in both directions for 10-15 circles each way
- Kneeling stretch: tucking your toes under while kneeling, then gently sitting back to stretch the top of your foot, holding for 15-20 seconds These stretches help because they lengthen the extensor tendons and muscles that run along the top of your foot, which often become tight from footwear, overuse, or poor foot mechanics. In addition to stretches, orthotics can also be beneficial in reducing pain and improving function, as shown in a study published in 2011 2. It's also worth noting that pharmacologic management of acute pain, such as the use of NSAIDs, can be effective in reducing pain, as demonstrated in a study published in 2021 3. However, the use of orthotics and stretches is generally considered a more conservative and effective approach in the long term, as shown in a study published in 2009 4.