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

You surely don’t think that your feet are a significant contributor to the overall health of your body. But the truth is that the feet are the hardest working part of the body. By taking the proper care of the feet you can prevent hip, knee and back pain.5-foot-exercises-to-relieve-back-hip-and-knee-pain-in-20-minutes-or-less

The following 5 exercises will help to improve the balance, will prevent pain and will strengthen your feet.

Top Presses:

You need to warm up your feet before any exercise, just like you do with any body part. Top presses will warm up your feet. Stand straight and slightly bend your knees. Grip the floor by using your toes and hold this position for 3 seconds. Slowly release and do 10 reps. Do it 3 times a day.

Toe Walking:

This exercise will strengthen the toes muscles. It will also help in strengthening the muscles and ligaments around the balls of the feet. Stand on your tiptoes and walk ahead for 20 seconds. After you finish, rest for 15 seconds. Repeat it 5 times.

Ankle Circle:

The flexibility and mobility of the ankles are very important. The body will compensate for the flaws caused by the tight and restricted ankles which will result in pain of joints and muscles in the whole body.

Lay on the floor. Put one leg over the head. Rotate the ankle of the extended leg in the direction of clockwise. Do this 10 times. Repeat all again: the same exercise, with the same leg, but in the anti-clockwise direction, also for 10 times. Then, switch the leg and repeat.

Resisted Flexion:

The small muscles in the feet are the target muscles in this exercise. And those are important for maintaining the balance. The injuries can be prevented by strengthening these muscles.

You will need an exercise band to do this exercise. Straighten the feet while sitting on the floor. Wrap an exercise band around it by using a chair or bedpost. Then, place the band on the top of your feet. Keep sitting on the floor and slide back. And when you feel tension in the band, stop. Flex your foot backwards. Keep this position for 5 seconds, and slowly release. You need to repeat the same movement for 10 times.

Toe Pencil Pickups:

This exercise is easy and almost anyone can do it. As mentioned in the name, for this exercise you will need a pencil. Put the pencil on the floor, in front of you. Grab the pencil by using your toes. Elevate the pencil of the ground and hold it for 10 seconds. Drop the pencil and repeat the exercise for 5 times. Then repeat the same exercise with the other foot.

Source: Top Healthy Hints

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