5 Exercises To Alleviate Your Nagging Foot Pain
If you're someone dealing with nagging foot pain—especially the kind that feels stiff, locked-up, or overly tense - it may not just be a soft tissue issue. The culprit might be a foot that’s stuck in a rigid, supinated position and simply can't pronate.
In this post, we’ll cover five effective at-home movements to help improve foot mobility, ease tension, and restore control over your arch mechanics.
Lacrosse Ball Foot Release
You’re not trying to “break up” scar tissue or release fascia (those claims are mostly fluff). Instead, you’re just trying to signal to the nervous system that it’s safe to allow some movement and relaxation. We want to reduce superficial muscle tension and improve tissue pliability - think of this as priming the foot.
How to do it:
Sit or stand with the lacrosse ball under your foot
Roll slowly side to side and front to back
When you find a tender spot, pause and gradually apply more pressure
Spend ~1 minute per foot
Manual Pronation Mobilization
Once you’ve addressed superficial tension, it’s time to target joint motion - specifically, encouraging the calcaneus to evert (heel turns out) and the forefoot to invert (front of the foot tilts inward).
How to do it:
Sit down and rest your right ankle on your left knee so you can easily reach your foot.
Place your left hand around your heel, holding it from behind.
Place your right hand across the front of your foot, just under your toes.
Now, gently turn your heel outward with your left hand (away from your midline).
At the same time, turn the front of your foot inward with your right hand (toward your midline).
This movement mimics how the bones move when your arch collapses during walking or running.
Half-Kneeling Arch Mobilization
We need to start training your nervous system to tolerate the pronated position under light load. Enter the half-kneeling position.
How to do it:
Start in half-kneeling (one knee down, one foot forward)
Shift your front knee forward and over your toes
Gently rotate your torso toward the midline of the body
Let your arch melt into the floor (don’t grip with your toes!)
Use a towel or wedge under the arch if needed
Bonus tip: If your midfoot doesn’t contact the ground naturally, placing a wedge or rolled-up sock under the arch helps create a sense of support and tactile feedback.
Kickstand Pronation Drill
Once you’re comfortable in half kneeling, it’s time to add more load.
How to do it:
Move into a kickstand position (one foot forward, back foot on the toes)
Let the front knee shift forward while your hips open up
Focus on feeling the arch collapse into the ground as you shift your weight
Avoid overloading the forefoot—stay midfoot focused
*This is where most people start to feel the inside of the foot wake up. That’s your arch doing its job.
3D Step Downs (With a Twist)
Now we’re fully upright and integrating these movements into something that resembles real life.
How to do it:
Stand on your right leg
Reach your left foot out to 7 o’clock (not straight forward)
As your hips rotate, your arch should naturally collapse
Repeat on the left leg by reaching toward 5 o’clock
If you reach too far across (like a curtsy), you’ll get arch formation, not collapse. So direction matters here.
We want to blend mobility with control—a crucial combo for foot health.
Rigid Foot? Stubborn Heel Pain? You’re Not Alone
Achilles issues, plantar fasciitis, or that “cement block” feeling in your foot don’t just go away on their own. But the right plan can change everything. At Moment PT, we don’t just patch pain—we help athletes and active adults rebuild strong, resilient feet that can handle the miles, the lifts, and the lifestyle you love.
{Book your 1-on-1 session with our team today and let’s get you back in stride.}
