More than 25% of the U.S population are suffering from knee pain at the moment, and believe it or not this issue is one of the most common causes for chronic pain in America. Even if you are not dealing with knee pain, you are suffering from minor injuries or fatigue more frequently, and there isn’t anyone that doesn’t mind them or doesn’t want to get rid of them. But there are some good news, because in this article we will present you the 6 best exercises that will easily relieve you from the pain in your hips, knees and feet and will surely make you feel a lot better!
1. Toe Walking
This is a very simple exercise which can be preformed while you are doing something else at home. You just need to walk around or stand, but you need to do it on your toes not on your whole foot. This will reinforce your feet balls, toes and calves as well. The exercise should be preformed for about 15 minutes, but if you can’t stay that long, do it as much as you can.
2. Heel Raises
You need a chair for this exercise, just stand behind it. Grab the chair and then raise one of your legs by simply bending your knee. Then raise the leg you are standing on on your toes, then you can slowly bring your heel down. Do about 10 or 15 reps from the exercise with each leg. With this exercise you will strengthen your ankle and knee muscles.
3. Resistance Band
You need to fix a resistance bend on the leg of the couch or a chair, then put one of your legs under it, and bend that knee slightly. Then use your toes to grab the band, and try to bring it towards you, it’s like pulling it. The knee should be going towards your head. Then go back in the starting position. Do 15 reps of the exercise with each leg. With this simple exercise you will be able to reinforce your outer thigh muscles and your calves.
4. Ankle Circles
Lift one of your feet up in the air, and do circles with it for about 10 minutes. The circles should be outwards and inwards. Do this exercise 2 or 3 times with each leg.
5. Walking on Balls
Get a tennis ball and put it on the floor. Get a chair and sit on it, place on of your feet over the tennis ball, and gently press on the ball and move it from the beginning to the end of your foot. Enjoy this massage for 10 minutes with each leg.
6. Toe Games
Stand tall and try to grab the floor with your toes by curling them. To make it even easier, put a towel under your feet and try to grab the towel with your toes.
You can also relieve from knee and hip pain with the acupressure points and a foot massage. Massage the two outer points above your toes with your fingers if you are feeling that your feet are sore and you need to relax them. Massage for about 15 minutes. It will surely relieve your whole body and relax it, and will relieve from the pain as well.