These Six Simple Exercises Can Help You Get Rid Of Foot, Knee Or Hip Pain

Between 15% and 25% of people in the US suffer from knee pain, which is the second largest cause of chronic pain. There are many causes that can affect different people. For me the trigger was pregnancy and weight gain.

Most people are advised to do ‘preventive’ exercises and incorporate them into their daily routines. Here are six simple exercises, suitable for every fitness level, to help ease hip, knee and feet discomfort.

Ankle circles

To strengthen weak ankles, you should do the following:

• Sit down and raise a leg
• Slowly rotate your raised foot in circular motions
• Repeat this ten times in one direction and then ten times in the other. Do this for both legs.

Tip toeing

It might sound strange, but this is a mega simple exercise you can do while walking around your own house simply doing chores.

Try walking on the balls of your feet at a quick pace – this helps to strengthen your knees and provides a small workout for your feet. It also helps with your balance.

Aim for between 5 and 15 minutes, or else stop when you’re tired.

Toe lifts

To begin, take a chair and stand behind it, using your hands for balance.

• Raise one heel off the floor
• Slowly raise the heel of your other foot so that you’re standing on your toes
• Ease your heels back down to the ground
• Repeat this exercise 10-15 times on each leg

This will strengthen your ankles and help you to build muscle around your knee.

Resistance training

For this exercise you’ll need an elasticated band (something rubbery in nature)

• Wrap the band around a piece of stable furniture (one that won’t move)
• Put the other end of the band around your leg
• Using the band as resistance, angle your foot in different directions. Move your foot ten times inwards, then ten times outwards
• Repeat this 10-15 times on each leg

This manoeuvre strengthens several things, feet and thigh muscles included.

Toe curls

Training your toes on a daily basis can work wonders. It’s also easy to have a bit of fun by making games up.

• First off, bend your toes for a few seconds and then stretch them out. Repeat this 30 times
• Lay a small towel on the floor and spread it out
• Try to pick up the towel and move it to a basket

Using balls

It’s both relaxing and good training to incorporate balls.

• Find a tennis ball, or a ball of similar size
• Sit on a chair
• Place your foot on the ball and put pressure on it
• Move your foot forward and backwards slowly
• Enjoy the massage

Bonus tip

Acupuncture and foot massages are used all around the world.

If after a long day you have a problem, place your two thumbs on the spots in the picture and gently massage for 15 minutes for quick and easy relaxation.

I hope these exercises will help you as much as they helped me!

Please spread these tips to your friends on Facebook by hitting the SHARE button below. Their bodies will be sure to thank you afterward!

h/t: newsner