5 Foot Exercises To Help Relieve Back, Hip, And Knee Pain In 20 Minutes or Less

Your feet and legs are of great importance since they support the total body weight of your body. Therefore, it’s crucial to take proper care of them in order to prevent back, hip, and knee pain

Also, by not wearing proper comfortable footwear, you may create bunions, corns, and calluses to your feet. In fact, you shouldn’t ignore any foot-related conditions as you can seriously harm your overall health, plus you wouldn’t be able to normally perform your daily tasks.

A good balance of stretching and cardiovascular exercise is always beneficial for the feet. Also, stretching your feet every morning can ensure their healthy function. Moreover, activities like walking, running, dancing, exercising, and weight lifting are able to ease explicit pain you may be feeling in your body.

Here are 5 exercises to strengthen your feet and relieve any pain:

  • Toe Presses

The toe press is an alternative muscle engaging exercise, great for warming up your feet. Start with a standing position and bend slightly, grip the floor with your toes and hold for 3 seconds. Then, release and repeat 10 times, do 3 times each day.

  • Toe Pencil Pickups

All you need for this exercise is a single pencil. You need to stand in front of the pencil on the floor, and using your toes try to grab it and lift it from the floor. Hold for 10 seconds, and drop it. Repeat 5 times on each foot.

  • Toe Walking

You don’t have to be a ballerina for this exercise. Doing this exercise will improve the muscles in the toes, as well as the ligaments that support the arch of the foot. You should stand on your tiptoes with your feet straight and walk forward for 20 seconds. Rest for 10-15 seconds, and repeat 5 times.

  • Resisted Flexion

This exercise will build up the hard to reach flexor muscles of the toes and feet. You need to wrap an exercise band to a fixed object and place the band on the top of the feet. Sit on the floor, and position your leg in front of you. While sitting on the floor start sliding back. Continue until you feel discomfort or can’t move any further. Repeat 10 times.

  • Ankle Circles

Ankle flexibility are extremely important as tight ankles can lead to back, hip, and knee pain. Lie on the floor and extend one leg over your head. Rotate the spread leg’s ankle clockwise for 10 counts. Then do the same only in a counterclockwise direction. Perform 5 sets with each foot.

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