6 Exercises to End Foot, Knee and Hip Pain

Between 15% and 25% of people in the United States suffer from knee pain, which is the second leading cause of chronic pain. But even without pain, we can suffer from minor injuries and tiredness from time to time. And that’s where tips on how to use physical therapy to try to feel better come in.

O awesome.club is always dedicated to making you feel healthy and pain free. So we suggest you check out the 6 exercises below that benefit your knees, feet and hips.

But don’t forget: before starting any exercise plan, look for a specialized professional.

To start, hold the back of a chair as shown in the image above.

Lift one of your legs. Slowly lift the heel of the other leg, until it is on the tip of the foot. Slowly place your heel back on the floor. Repeat the exercise between 10 and 15 times with each leg.

This will strengthen your heels and work the muscles in your knee area.

It’s a simple exercise that you can do while cleaning or doing other household chores. Just walk on your toes at a brisk pace, strengthening your calves and conditioning your toes and toes.

Walk like this for 5 to 15 minutes, or until tired.

To strengthen fragile ankles, do the following:

Sitting or standing, lift one leg. Slowly rotate the foot of that leg in a circular motion. Repeat 10 times in an inward circle and another 10 times in an outward circle, with each leg.

For this next exercise, you will need an elastic band.

Attach the strap around the leg of a sofa or any other piece of furniture. Place one leg under the other, slightly bent at the knee. Secure the foot of the leg that is on top to the elastic band. Slowly pull the strap, flexing your foot towards your body. Repeat between 10 and 15 times with each leg.

This works the calf muscles and the inner and outer thighs.

To exercise your toes daily, you can try picking up objects with them.

To start, use your toes as if you were holding and releasing something, flexing them. Place a towel on the floor and pick it up using just your toes. Place pebbles on the floor and try to get them into a basket using your toes.

To relax and work the soles of your feet:

Take a tennis ball or one of similar diameter. Sit in a chair. Place your foot on and ball. Slowly push the ball with your foot back and forth. Enjoy this massage!

Acupressure and foot massage are widely used around the world. If you feel pain in your feet after a busy day, place your thumbs at the points indicated in the image above (between toes 1 and 2, 4 and 5, approximately 1 centimeter above them) and massage gently for 15 minutes for easy, relaxing relaxation. fast.

We hope these exercises will keep your body healthy and pain free. Do you know other tricks to relax your feet after an intense day? Share them with us by leaving your comment!