Exercise If You Suffer From Foot, Knee or Hip Pain

Exercise If You Suffer From Foot, Knee or Hip Pain

Heel raises

  • To start off, grab a chair and stand behind it.

  • Raise one of your legs.

  • Slowly raise the heel of your other leg until you’re standing on your toes.

  • Slowly put the heel back on the floor.

  • Repeat this exercise 10-15 times on each leg.

  • This will strengthen your ankles and work on the muscles around the knee.

Toe walking

This is a simple exercise that you can do while maintaining your house or doing your other chores. Simply walk around on your toes at a fast pace — this will strengthen your calves and give a small workout to your toes and the balls of your feet.

Keep walking for 5 to 15 minutes or until tired.

Ankle сircles

To work on weak ankles you should do the following:

  • Sitting down or standing up, raise one leg.

  • Slowly rotate the foot of that leg in a circular motion.

  • Repeat this 10 times in an inward circle and 10 times in outward circles for each leg.

Resistance training

For this next exercise, you’ll need a resistance band.

  • Fix the band around the couch leg or any other standing piece of furniture.

  • Put one of your legs under the other, slightly bent at the knee.

  • Grab onto a resistance band with the foot of the leg on top.

  • Slowly pull the band, bending your foot toward your head.

  • Repeat this 10-15 times on each leg.

This incorporates the work of calf muscles and your inner and outer thigh muscles.

Toe games

To exercise your toes on a daily basis you can play a game called “grabbies”.

  • Curl your toes on their own.

  • Put a towel on the floor and grab onto it with your toes.

  • Put small pebbles on the ground and try to put them in a basket using just your feet.

Walking on balls

To relax and train the balls of your feet:

  • Find a tennis ball or a ball of a similar diameter.

  • Sit on a chair.

  • Place your foot on the ball and step on it.

  • Slowly push the ball with your foot toward the toes and then backward.

  • Enjoy the massage!


Acupressure and foot massage are widely used around the world.

If after a long day you have sore feet, place your two thumbs on the spots in the picture (between toes 1 and 2, 4 and 5; about 1 cm or half an inch deep) and gently massage it for up to 15 minutes for easy and quick relaxation.

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Exercise If You Suffer From Foot, Knee or Hip Pain Exercise If You Suffer From Foot, Knee or Hip Pain Reviewed by Malik on October 16, 2020 Rating: 5

1 comment:

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