These 5 Foot Exercises Will Relieve the Hip, Knee and Back Pain in Just 20 Minutes
Maybe the feet don’t seem like an important contributors to the overall health, but there is no hard-working part than the feet, when we talk about the external aspects of the body. We have to take right care of them, because the feet will prevent hip, back and knee pain.
These exercises will strengthen the feet, improve the balance and prevent the pain.
1. Toe Presses
The feet just like any other body part need to have warmed up muscles before starting an exercise. This exercise is an amazing warm-up for the feet, and this can also be relaxing. Stand on the ground and bend a little in the knees. Grip the floor with the toes and hold for 3 seconds. Release ant then do a set of 10 repetitions 3 times in a day.
2. Toe Walking
This is not an exercise just for a ballerina. The toe walking can help you to strengthen the muscles in the toes, and also the muscles and ligaments surrounding the balls of the feet. To do this exercise you have to stand on the tiptoes and walk forward for about 20 seconds. Then rest for 10 to 15 seconds and repeat the exercise five more times. For best results, do this exercise 2 times every day.
3. Ankle Circles
The flexibility and mobility of your ankles are very important. If the ankles are restricted and tight often causes the body to compensate for those flaws, and that results in joint and muscle pain. If the ankles are tight, you may have back, hip or knee pain. To do this exercise, put the back to the floor and extend the leg over the head. Rotate the ankle of your extended leg for 10 counts clockwise. Rotate the ankle on your extended leg for 10 counts counterclockwise. Switch the leg and repeat.
4. Resisted Flexion
This exercise is great for targeting the small muscles in the foot. They usually play an important role in maintaining the balance. If you strengthen these muscles, you will prevent injury.
For this exercise you need one exercise band. Sit on the floor and straighten the feet out in front of you. Then wrap the exercise band around a bedpost or sturdy chair, and then place that band on the top of the feet. In this seated position, slide back until you feel a little tension in the band. Flex the foot backwards and then hold for 5 seconds, release it and repeat this for 10 times.
5. Toe Pencil Pickups
This amazing exercise is so easy to do it and you can do it anywhere. You will need just one pencil or a pen. Stand in front of it and with your toes grab the pencil and elevate it. Hold it in the air for about 10 seconds and drop it. Repeat this 5 times with each foot.
All these exercises will just take you about 20 minutes. For best results, do these exercises every 2-3 days.