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

Usually, people do not pay enough attention and take proper care of the feet because they are not aware of the fact that they are extremely important for our overall health.

Being the foundation of the body, maintaining the feet healthy keeps the entire body healthy!

Are you familiar with the term “gait”? It refers to the complex cycle of walking, starting from the feet.

In other words, the feet are constantly supporting the body no matter if you are walking, running, or doing any other daily activity. The proper care of the feet will prevent knee, hip, and back pain.

So, in this article, the focus will be on the importance of the feet and how to take proper care of them. For that purpose, we will present some foot exercises which can help you to prevent and relieve pain in those areas.

Toe Presses

It is very important that you properly warm up your feet, before engaging yourself in any kind of physical exercise. Toe presses are considered as a great way to warm your feet and promote relaxing moving.

While standing, you need to bend your knees, grasp the floor with your toes, and hold this position for 3 seconds. Release and repeat this 10 times 3 times a day.

Ankle Circles

The mobility and flexibility of the ankles are extremely important. If they are restricted and tight, the body will need to compensate for their weakness, so this can cause muscle and joint pain, as well as knee and back pain.

You need to lie down on your back and extend one leg. You should rotate the ankle of your other leg clockwise for 10 seconds then rotate the ankle of the extended leg counterclockwise. Make sure to switch legs and repeat the same procedure.

Toe Walking

Toe walking is particularly beneficial for strengthening the toe muscles, and the muscles and ligaments around the balls of the feet. Stand on the tiptoes and walk forward for 20 seconds. Make a break for 15 seconds then repeat the procedure 5 times.

Toe Pencil Pickups

All you need for this exercise is a pencil. You need to stand in front of the pencil, and grab it with your toes, raising it all the way from the floor. Hold it for 10 seconds then you can drop it. Perform 5 repetitions with each foot.

Resisted Flexion

This exercise targets the tiny muscles in the foot. Strengthening these small muscles can help you to maintain balance. You should sit on the floor with your feet straightened out in front of you.

Wrap an exercise band around a chair and put the band on the feet. Then, while sitting on the floor, slide back until you feel some tension in the band. Bend the foot backward and hold this position for 5 seconds. Repeat this exercise 10 times.

It takes only 20 minutes of your time to perform these exercises. In order to get the best results, perform all of these exercises every 2-3 days.

Sources/References:
www.healthyfoodhouse.com
breakingmuscle.com
www.webmd.com
www.modernreflexology.com

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