5 FOOT EXERCISES TO RELIEVE BACK, HIP, AND KNEE PAIN IN 20 MINUTES OR LESS

It all starts from the ground up. Your feet might not seem like significant contributors to your overall health. However, when it comes to the external aspects of your body, there is no harder working part then your feet. They keep you moving, and if you take proper care of them, your feet will prevent back, knee and hip pain.

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Here are five foot exercises that will knock out that back, hip or knee pain in twenty minutes.

Ankle Circular Motion:

One of the exercises that can give you great flexibility and help you relieve pain in your back, hips and knees is the ankle circular rotation.

Ankles that are tight and have the blood restricted to the area can cause areas like the back, knees and hips to compensate for the tight ankles. Performing these exercises might relieve muscle and joint pain not only in the knees, back and hips, but also in other parts of the body.

Foot Flexes with Resistance Band:

The small muscles of the foot can be extremely hard to reach and they can be the cause of pain in the other areas of your body in much the same way that your ankle can cause a problem. When the muscles of the foot are too tight, other parts of the body may try to make up for it. In order to perform this exercise, get a resistance band (or a belt or bathrobe sash).

Sit on the floor and put your legs out in front of you straight. Put one end of the band around a bedpost and the other laying on the top of your feet with the slack taken out. Flex your feet backwards against the band and hold for five to ten seconds.

Top Presses:

Before engaging in any exercise you should warm up your feet, just like any other body part. Top presses will warm up your feet. They are a low impact warm-up with a relaxing movement. Stand straight and bend your knees slightly. Use your toes to grip the floor and hold this position while counting to three. Release slowly and do 10 reps. Do this three times a day.

Toe Walking:

Toe walking will help you strengthen the muscles in your toes and the muscles and ligaments surrounding the balls of your feet. To do this exercise, stand on your tiptoes and walk ahead for 20 seconds. After completing the walk, take rest for about 15 seconds. Repeat the exercise 5 more 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.

This entry was posted in FITNESS.