Hip, foot or knee pain is one of the leading causes of chronic pain and millions of people around the world face these problems daily. The knees and hips are the largest joints in our body and they are responsible for the way we walk and stand. Pain in these areas, as well as in the lower back, shoulders and neck, could all come from the feet.
The pain can be treated with painkillers, minor surgical procedures, exercises or a combination of these. Fortunately, regular exercise is one of the most beneficial methods of relieving pain and accompanying symptoms.
Below you will find six of the best exercises to get rid of this knee, hips and foot pain!
Raised heel
Stand behind a chair, grab hold of it and lift one leg by simply bending the knee. Then put yourself on the tip of the other foot and lower the heel again. Do 10 to 15 repetitions with each leg. This will strengthen the muscles of the ankle and knee.
Tiptoe walking
All you have to do is walk about 15 minutes a day on tiptoe to strengthen the toes and calves. You can do this also by dancing (like ballet dancers) and thus awaken the dancer who is dormant in you.
Walking on tennis balls
Sit on a chair, place your foot on a tennis ball and gently press on it. Move it from the beginning to the end of the foot for 10 minutes, then change feet.
Toe games
Stand straight and bend your toes (as if using your hands) to try to grab a towel, pen, or other object on the floor. Repeat with both feet. This exercise will help you strengthen your toes.
Band of resistance
Attach a resistance band to the foot of the couch or chair, place one leg under it and bend the knee slightly. Grasp the band with your toes and pull it toward you. Then return to the initial position and do 15 repetitions with each leg, to strengthen the plantar muscles and the outer muscles of the thigh.
Circular movements
Lift one foot up and make circular motions with, outward and inward, for 10 minutes, then repeat the operation with the other leg.
Here are some very helpful tips to help you avoid and relieve knee, foot and hips pain:
- Be sure to maintain a healthy posture with your head held up, your shoulders back, your chest open and the pelvis folded.
- Avoid standing or sitting in the same position for a long time, and change position frequently.
- Sleep on your side, with a pillow between your knees and a contoured cervical pillow to maintain alignment of the spine.
- Try footbaths and footrests to relieve foot pain.
- Practice stretching exercises every day.
- Never wear heels longer than 5 cm. Heels increase the risk of degeneration of the knee joints.
- However, not all flat shoes are good for your feet. They provide no support for the arch and can cause knee, hip and back pain.
- Shoes that are too tight can cause foot pain. Oversized shoes can also affect your approach. In either case, you will put unnecessary pressure on your knees and hips.
- Appropriate footwear and orthopedic insoles can be a very effective way of relieving symptoms. Invest in quality shoes, specially designed for your condition.