If You Suffer From Foot, Knee, or Hip Pain, Here Are 6 Exercises To Kill It

Pain, knee pain, foot
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What Can I Do For Foot, Knee or Hip Pain?

Do you suffer from foot, knee, or hip pain? Whether or not you do now, you just might later, so it’s good to know some good ways to ease specific pains. Between 15 and 25 percent of all people living within the United States suffer from knee pains, which is actually the second largest cause of chronic pain in the country (1). And even if our knees are perfectly sound, it’s difficult to live a pain-free life, since minor injuries, muscle exhaustion, and bodily fatigue play a role in body pains over time (2). It’s important to know some basic physical therapy tricks to help you feel better in times of pain.

6 Exercises To Help With Joint Pain

Check out these six simple exercises that will help you out with any foot, hip, and knee pains (1).

  1. Heel Raises

For this exercise, you want to start of by grabbing the back of a chair and standing behind it. You’re going to use the chair to help you balance throughout the exercise. Begin by raising one leg behind you at the knee. Slowly, raise the heel of your other leg so that you’re standing on your toes, using the chair to help you balance. Slowly lower yourself again so your heel is resting on the floor again. Repeat this motion between 10 and 15, then switch legs and repeat everything on the other leg.

Regular completion of this exercise not only strengthens your ankle and calf muscles, but it will also work the muscles around your knees to help with the pain.

  1. Toe Walking

This is a very simple exercise that you will be able to do while maintaining other household, office, or other such chores. You must simply walk! But the trick is to do so while on our toes and at a quickened pace. This exercise will work to strengthen your calf muscles, also giving your toes and the balls of your feet a workout in order to strengthen all the muscles within.

Be sure to keep walking on your toes between five and 15 minutes, or until you’re properly tired, in order to reap the full benefits of this exercise.

  1. Ankle Circles

This exercise is extremely simple and easy. In order to work on your ankle muscles, you may lie down, sit, or stand. You must simply raise on leg, and slowly rotate the foot of that leg in a smooth, circular motion. Repeat 10 times in a clockwise circle, 10 times in a counterclockwise circle, and then duplicate everything on the other leg.

  1. Resistance Training

For this, you’ll need the famous resistance band. Secure the band around a solid piece of furniture, and then sit on the floor. Put one leg under the other, slightly bend at the knees, and grab the band with the foot of the upper leg. Slowly bend your foot back towards your head, stretching the band, and then loosen. Repeat 10 to 15 times on each leg.

  1. Toe Games

These are just somewhat fun games you should play with your toes to strengthen them. Start by just curling your toes, then practice by picking up a towel you’ve dropped on the floor with just your toes. Once you mastered that, try picking up pebbles or marbles and dropping them in a basket, just using your toes and feet.

  1. Walking on Balls

This exercise is meant to relax you. Find a tennis ball, or something of similar diameter, and then take a seat on a chair. Place your foot on the ball, and press down, slowly rolling the ball with your foot from your heel to your toes. Enjoy the simple massage!

What other exercises do you use to help build up the muscles necessary to ease and prevent hip, foot, and knee pain?

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