Knee, ankle and hip pain has become common and very common since it affects a majority of people. The pain in the joint can have many explanations and a few years ago, these pains were treated by rest and immobilization. Now, the trend has been reversed; the active maintenance of the joints is acclaimed.
Regular, well-targeted physical activity helps maintain muscle and neurological functions to protect the joints. Also, many physiotherapy exercises can help restore the flexibility of the knees, ankles and hips, allowing a considerable reduction in pain.
1 - Heel lift
Stand up and place your hands on the back of a chair and do the following:
- Bend the knee of the right leg backwards
- Lift the heel of the left foot by putting yourself on tiptoe
- Lower your heel to the ground
- Repeat the operation with the other leg.
- Repeat this process 10 to 15 times.
2. Walking on the toes
This exercise is relatively easy and requires no equipment. You just have to practice it anywhere, walking on your toes for at least five minutes. You can go up to 15 minutes. That said, if you feel tired, stop and rest your feet.
3. Circular movements with the ankle
This exercise can be done while sitting.
- Lift a leg.
- Turn the ankle of the foot 10 times in one direction by making circular movements.
- Change the direction of the ankle and rotate in the other direction.
- Do the same exercise with the other foot.
4. Stretching the leg with a resistance band
To practice this exercise, you will need a fixed piece of furniture as well as a resistance band.
Wrap one end of the resistance band around a table leg or other piece of furniture.
- Place the other end of the band around the right foot
- Place the left leg under the right leg that is attached to the band.
- Shoot the right foot so that your toes are facing your face. Return to the starting position.
Repeat 10 to 15 times and repeat the same exercise with your other leg.
5. Fold the toes
Start by folding your toes and unfolding them several times.
Then take a pencil and drop it on the floor, then try to lift it with the toes of the right foot while trying to catch it. Hold the pencil for 10 seconds then release it.
Repeat this process 5 times and redo it with your left foot.
6. Bullet rolls
This exercise involves wrapping a soft ball under the sole of your foot, this will work as a foot massage that will provide you with well-being.
- Start by pressing the ball of the right foot on the ball.
- Roll the ball back and forth several times.
- Foot massage
In addition to these exercises, you can also perform a foot massage with your hands. Thus, you can grasp your ankle with both hands and perform a circular motion to massage the joint. You can also massage the heels to relieve the feet of the body weight.
If you know someone who needs these exercises, feel free to send them!