5 SIMPLE FOOT EXERCISES TO RELIEVE BACK, HIP, AND KNEE PAIN

5 SIMPLE FOOT EXERCISES TO RELIEVE BACK, HIP, AND KNEE PAIN

Your knees, back and hip are all connected and the stronger and more flexible feet and ankles you have the less likely you are to have pain in these areas. Engaging in these simple foot exercises can help improve the strength and stretch of the vital ligament in foot and help prevent aching.

#1. ANKLE CIRCLES

Ankle mobility and flexibility are very important as tight ankles can cause pain in hip, back or knee. Ankle Circles exercise is designed to stretch and strengthen your feet and ankles.

• Sit in a chair with feet flat on the floor
• Extend your right knee and move your foot in a circle 20 times
• Then move in the other direction 20 times
• Repeat with the other ankle

#2. POINT YOUR TOES

This exercise will help stretch out all the small muscles that are on the bottom of your feet, which can help relieve aching and improve blood circulation.

• Do this exercise either sitting or lying on back with legs long (you may also point and flex with knee folded up)
• Point the toes away from you
• Bring the toes up toward you
• Repeat slowly and with full range of motion to stretch the joints of the ankle and foot
• 10 times each foot

#3. HEEL RAISES

The heel raise exercise helps to strengthen your calf muscles. The calf muscles support your ankle. When you improve ankle stability, you improve balance.

• Stand up and lift your heels off the ground so that you are standing on the balls of your feet.
• Lift your heels as high as possible to feel the contraction in your calves.
• Hold for 10 seconds. Repeat ten times.

#4. TOE WALKING

Toe walking isolates and strengthens your calve muscles, as well as the ligaments and muscles surrounding the balls of your feet.

• Stand on your tiptoes with your feet straight and walk forward for 20 seconds.
• Once you have completed this walk, rest for 10-15 seconds.
• Repeat this exercise 5 more times.

#5. TOE PENCIL PICKUPS

Toe pencil pickups are easy to perform and can be done almost anywhere. Place a pencil on the floor and use your toes grab this pencil and elevate it off the floor. Hold for 10 seconds and then release the pencil. Repeat the exercise 10 times.