5 FOOT EXERCISES TO RELIEVE BACK, HIP, AND KNEE PAIN IN 20 MINUTES OR LESS
Everything starts from the ground up. Maybe you don’t know that your feet can be important suppliers to your health. But when it comes to the exterior parts of your body, your feet are the harder one. If you take proper care of them, besides keeping you to move, your feet will prevent knee, hip and back pain.
Below are 5 exercises for strengthen your feet, improving your balance and preventing pain.
- Toe Presses
Same as the other parts of your body, your feet needs to be warmed up properly before workout. Toe presses are great warm up for your feet, and also it can be quite relaxing. Stand tall and bend a little bit in your knees. Then grip the floor with toes and hold for three seconds. Release and do this set 10 times in a row, three times a day.
- Toe Walking
For this exercise you don’t have to be a ballerina. Toe walking will strengthen the ligaments and muscles around the balls of your feet as well as the muscles in your toes. To do this exercise you have to stand on your tiptoes and walk for about 20 seconds. When you done, rest for 10-15 seconds. Repeat this 5 times.
Note: for best results this exercise should be done 2 times a day
- Ankle Circles
Ankle flexibility and mobility are very important. Tight and restricted ankles cause the rest of the body to pay for their flaws, which is a result of join and muscle pain through the body. If you have tight ankles then you might have back, knee or hip pain.
To do this exercise put your back on the floor. Then extend one leg over your head. Rotate the ankle on the extend leg clockwise for 10 times. Then rotate 10 times on the other side (counterclockwise). Do this again with your other leg.
- Resisted Flexion
This exercise is great for reaching the small muscles in the foot. These muscles play an important role in keeping balance. With strengthening these muscles you will prevent injury.
You will need exercise band. Sit on the floor, and straight your feet in front of you. Wrap the exercise band around a bedpost or strong chair and place it on the top of your feet. Then, while seating, slide back until you feel tightness in the band.
Move your foot backwards and hold for 5 seconds. Repeat this 10 times.
- Toe Pencil Pickups
The pencil pickups can be done almost everywhere and it is easy to complete. All you need for this exercise is a pen (or pencil). Stand in front of the pen you want to pick up. Grab the pen with your toes and lift it off the ground. Hold for 10 seconds and drop it. Repeat this 5 times for each foot.
These exercise should only take 20 minutes of your time. Do them in series on every 2-3 days for best results.
