5 Foot Exercises To Help Relieve Back, Hip, And Knee Pain In 20 Minutes or Less

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Maybe you even don’t think about the importance of your feet for your overall health, so you should. They are significant contributors to your health, especially when it comes to the external aspects of your body. Feet are the parts of your body which have the hardest work. Their role is to keep you moving and prevent back knee, and hip pain so, you should take a proper care of them.

Here are 5 useful exercises which are very beneficial for your feet and protect your body from different diseases:

  1. Toe Presses

Warming up the feet’s muscles properly before engaging in exercise is as important as for the other parts of the body. It can be done by toe presses, which proves a great impact in warming up of the feet.

How to do:

–           Standing tall, bend slightly at the knees.

–           Grip the floor with your toes and hold counting to three and release

–           Perform a set of 10 reps three times a day.

  1. Toe Walking

This can be performed by everyone, not just ballerinas. This exercise will help strengthen the muscles in your toes, the muscles surrounding the balls of your feet and ligaments.

How to do:

–           Standing on your tiptoes, walk forward for 20 seconds.

–           After completing this walk, rest for 10-15 seconds.

–           Repeat this move 5 more times.

Note: To achieve the maximum of this exercise it should be performed 2 times a day.

  1. Ankle Circles

Ankles are exposed to high mobility which requires the high flexibility too. When they are tight and restricted, that usually causes the bad influence to the rest of the body as it tries to compensate for their flaws. The results of this condition can cause a muscle and joint pain throughout the body. The hip, back or knee pain comes from tight ankles.

How to perform:

–           Laying on the floor, extend one leg over your head.

–           Rotate the ankle of extended leg clockwise for 10 counts and then counterclockwise for 10 counts.

–           Switching legs, repeat.

  1. Resisted Flexion

As it is hard to reach small muscles in the foot a resisted flexion is excellent for targeting them. Those muscles are responsible for maintaining balance and while strengthening them muscles can prevent injuries.

How to perform:

–           For this exercise, you will need one exercise band.

–           Start sitting on the floor and straighten your feet out in front of you.

–           While in a seated position on the floor (at the chair), slide back until you feel the tension in the band.

–           Flexing your foot backwards, hold for a count of 5,

–           Release foot and repeat this movement for 10 repetitions.

–           Switch foot and repeat

Watch video:

  1. Toe Pencil Pickups

Toe pencil pickups can be done almost anywhere and are easy to perform.

How to perform:

–           You need a pencil for this exercise

–           Standing to try to pick up the pencil in front of you

–           With your toes grab this pencil and elevate it off the ground and hold it for 10 seconds, then drop it.

–           Perform this movement 5 times for each foot.

The time of this exercise routine should only be about 20 minutes. Perform these exercises in a succession 3-4 times weekly.

Source: theheartysoul.com

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