Here Is How To Relieve Knee, Hip & Back Pain & These 5 Foot Exercises

Everything begins from the ground and goes up. The feet may not seem like important contributors to your general health, but when it comes to the exterior aspects of the body, there is no harder working part then the feet. They are the ones that help you to move, and if you take appropriate care of them, the feet will prevent hip, knee and back pain.

Following, we are explaining 10 exercises that are going to strengthen your feet, prevent you from pain and improve the balance.

1. Toe Presses

  • Stand up and slightly bend on the knees.
  • Then, grip the floor with toes and hold for 3 seconds.
  • Release and repeat this 10 times a day.

2. Toe Walking

  • Stand on the tiptoes and walk onward for twenty seconds.
  • Once you completed the walk, rest for 10 to 1 seconds.
  • Repeat this exercise five more times, 2 times per day.

3. Ankle Circles

  • Put the back on the floor and extend one of your legs over the head.
  • Rotate your extended leg’s ankle clockwise for ten seconds.
  • After that, rotate the ankle of the extended leg counter-clockwise for ten seconds.
  • Switch your legs and then, repeat this once again.

4. Toe Pencil Pickups

  • All you need for the exercise is a pen or pencil.
  • Stand in front of a pencil you wish to get it.
  • By using the toes grab the pencil and raise it off the ground, hold it for ten seconds and then drop it.
  • Repeat this five times for both feet.

5. Resisted Flexion

  • Sit on the floor by straightening the feet out in front of you.
  • In a seated position on the floor, slide back till you feel some tension in the band.
  • Flex the foot backward and hold for five seconds, release and repeat the movements for ten repetitions.
  • This exercise should only take 20 minutes to complete.
  • Do this exercises in succession every 2 to 3 days for better results.

6. Disclaimer

  • All content on this website is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation.
  • Use of this website and the information contained herein does not create a doctor-patient relationship.
  • Always consult with your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

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