These Exercises Can Help You Deal with Knee, Hip, and Foot Pain

Foot pain is something that affects us all. We always take our feet for granted, not considering them important for our overall health. However, there is no body part that works more than the feet. We have to take right care of them or risk hip, back and knee pain. Sadly, rarely anyone pays attention to our feet. We stretch our backs, neck, and arms, but we rarely do the same for our feet. This is wrong and needs to be addressed.

Millions of people nowadays suffer from hip, knee, and foot pain, taking countless drugs to relieve it. The answer to all, however, is much simpler. Easy foot exercises can get rid of the pain effectively and prevent it from ever occurring again.

Below you’ll see a list of exercises that will relieve the pain in your feet, hips, and knees and help improve your balance at the same time.

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.

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.

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.

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.

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.

Walking on a Tennis Ball

This one’s great for the pain in your feet. It’s quite simple to perform as well. Just step lightly on a tennis ball and roll it over under your feet. It will stretch the ligaments in your foot and relax your muscles.

We rarely pay attention to our feet muscles, but they need stretching just like any other muscle. If your feet hurt all the time, a simple stretch like this may be all you need to stop your foot pain. It’s like a massage that can do wonders for your feet and reduce the pain in minutes.

Heel Raises

Heel raises are quite simple to perform and don’t require any special equipment. Well, except for a chair. Put it in front of you and raise one of your legs until it’s parallel to the ground. Now, raise your weight on the other heel until you’re standing on your toes. Slowly bring it down and repeat this up to 15 times per leg.

Heel raises will relieve the pain in your feet and knees and strengthen your ankles as well. It will also work on the muscles on your knees and a bit on the calves. It’s a pretty simple exercise, but highly effective against foot and knee pain.

Knee Lifts

If you suffer from unbearable hip pain, this one’s a great choice. You’ll need to lay down on the floor or a yoga mat and keep your legs straight. Pull one of your knees to the chest using your hands. Feel the stretch in your hip, then let go off the knee.

Do the same with the other knee – you’ll need 15 repetitions for each. The knee lift is great for relieving hip pain. Repeat it few times per day if you want optimal results.

External Hip Rotation

Another great exercise for hip pain, this hip rotation is pretty simple and will ‘open up’ your hips and kill the pain. Just sit on the floor and let your legs out in front. Now, using your palms, push them to the floor while your soles stay together.

Apply some pressure – you need to feel the stretch in your hips. Hold each for 10 seconds before releasing, then repeat again. Aim for 10 repetitions or more if you can. This stretch is pretty simple, yet one of the most effective ways to reduce the pain in your hips.