5 Foot Exercises To Relieve Hip, Knee And Back Pain In Less Than 20 Minutes
Your health starts from the ground even though your feet may not look like contributors to your health. However, your feet do a lot of work in the run of a day. Your feet keep you walking and running, and they could reduce the amount of pain you have in your knees, hips, and back.
Here are a few simple foot exercises that can reduce your knee, hip and back pain.
1. Toe Walks
You do not need to be a dancer to do this exercise because toe walks are simple to do. All you need to do is stand on your tiptoes and walk forward for around twenty seconds. After the twenty seconds, you should take a ten to fifteen second break. Then repeat the exercise five more times. This exercise helps with strengthening all the muscles in your foot.
2. Ankle Circles
The ankles have a huge effect on how you walk and also your stability. When the ankles are tight, they can cause the body to become weaker and not move in the correct ways. Tight ankles can cause joint and muscle pain. Ankle circles help loosen and strengthen the ankles.
You will need to lie on the floor on your back to do ankle circles and then raise one leg above your head. You then have to rotate that ankle clockwise 10 times and then rotate it counter-clockwise 10 times. Then you should switch legs and do the same movements with your other foot.
3. Toe Presses
The toes and feet are like any other part of the body; their muscles need to warm up before starting a workout. Toe presses are a low impact warm up that can be very relaxing.
You start by standing tall with a slight bend at the knees and then grip the floor with your toes and hold that position until you slowly count to three and release. This should be down in three sets of 10 reps, at least once a day.
4. Pencil Pickups
Pencil pickups are very easy and can be done just about anywhere. All you need is a pen or pencil. Simply drop the item on the floor, and stand in front of it. Then use your toes to pick it up and hold it in the air for about ten seconds. This should be done five times on each foot.
5. Resisted Plantar Flexion
Most times, this exercise is done to target muscles that are hard to reach in the foot. These muscles are a small group near the ball of the foot. Resisted Plantar Flexion needs an exercise band and a chair. Sitting in the chair, straighten your legs in front of you, then take the exercise band and wrap it around one of your feet and the chair’s leg.
Then simply slide back until you feel tension on the band. Flex the foot backwards, count to 5 and release. You should do this 10 times on each foot.
These exercises only take about twenty minutes to do. You should do this exercise routine every two or three days to achieve the best possible results.