Ease fatigued feet with these post- and pre-workout tips

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Running, tennis, basketball, dance – all of these exercises put your feet to work. Over time, it’s normal for the muscles in your feet to feel tired, sore and even achey. The good news is, you can revitalize them with any of these simple at-home tricks:

Use a foot massager

You don’t need to head to the spa in order to get a relaxing, rejuvenating foot massage. With the Moji 360 Foot Massager, you can ward off sore and tired muscles. The massager features two different zones – the first offers a relaxing massage that is ideal for your heels, toes and arches. The second zone gives a more intense massage, which is best for painful disorders like plantar fasciitis. When you get home from your workout, simply sit down on the couch and relax your feet while you watch TV or read your favorite book.

Stretch your feet

Just like you stretch your leg and arm muscles before and after a workout, you should do the same with your feet. Try taking a step forward with your right leg, and then tucking the toes on your left foot under to stretch the top of your foot. Hold the position for a few seconds, and then do the same on your right leg. Next, focus on stretching your heels to provide relief to your Achilles tendon. Stand facing about arm’s length from a wall. Then, place your hands on the wall and bring your right leg forward, slightly bending the knee. Your left leg should remain straight with your heel on the floor to provide a gentle stretch to your arch and heel. Hole the position for 10 to 30 seconds, then repeat the exercise on the other foot.

Soak in the tub

Enjoying a soak in the tub at the end of the long day not only relaxes the mind, it can help soothe the muscles in your feet. In fact, a hot soak can actually reduce inflammation and promote the healing of sore joints. Consider adding Epsom salts to your bath, which can help relax the muscles and improve circulation even further.

Wear shoe inserts

The shoes you wear during a workout should provide ample support and cushioning for your feet. If you could use a little more support in your shoes, add inserts that can be found at any medical supply store. You can also head to your podiatrist for some custom orthotics.

Jill Lohmann is a Director of Operations for Accelerated Rehabilitation Centers and a certified physical therapist. Accelerated Rehabilitation Centers is a physical therapist owned and operated rehabilitation company with a network of 170 outpatient rehabilitation centers located throughout the Midwest, Arizona and Georgia.

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