10 Foot Exercises To Help Relieve Back, Hip and Knee Pain in 20 Minutes or Less!

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Back pain is one of the leading problems many experience in their lifetimes.  

These pains can be brought on by standing, improper sitting, and various body postures can occur daily. This article will greatly help you by giving different exercises to do to help in alleviating pain in the hip, back and knees.

When these exercises are done consistently on a daily schedule, you will have no problems at all. These moves will greatly enhance body posture, alleviate pain, and improve balance.

Feet Are Very Important

Your feet are an essential part of the body that controls body posture, balance, and some pains. Feet provide us the ability to move around, so taking good care of them will ensure you a healthy body. When we get older our feet experience deterioration and pains, making walking and any physical activity too much to bear. This explains as to why 1 in 3 Americans fall and the risk rises when you get to your 80s and 90s. When you walk around, the pressure you put on each foot stabilizes the body’s balance. Having pain in one foot can lead to a disruption in balanced standing and walking.

Regularly exercising can work to strengthen body muscles and maintain optimal blood flow while preventing coordination issues that come with aging. Balance refers to our body posture and alignment of muscles and bones to keep us standing straight. When not aligned the body posture can fall off-kilter.

One study concluded that women who wore high heels have a higher risk of lower back pain. This can cause posture issues which will force you to do pain-relieving methods.

1. Toe – Pressing
Give your toes a complete warm up before you consider doing any workout. When it comes to toe pressing, blood flow will be greatly enhanced and it will relax the toe. All you need to do is stand up, bend your knees a little, grasp the floor with your toes and remain in this stance for 3 seconds. This exercise should be completed 3 times a day to maintain strong toe health.
2. Toe – Walking
Your ligaments, toes and muscles will be strengthened by toe walking like a ballerina for about 20 seconds. This standing exercise will strengthen the feet if you complete the exercise 2 times a day. If you have poor balance, use the walls or a surface around you to hold onto. There’s nothing to worry about that as your feet will toughen up.
3. Ankle – Circles
Knee, ankle and hip pain are temporarily relieved with the help of this exercise. Pain in these areas are brought on by poor posture. When the upper body is bent and not aligned with the lower one, the weight will be uneven, causing irregular pressure on the lower back when walking. This exercise is simple. Lay on your backhand bend your legs up. Stretch one leg over your body, and rotate your ankle clockwise for 10 seconds. Do this with the other ankle as well. If you want the best of results, complete this exercise 2 times a day consistently.
4. Resistance – Band
Small muscles located within the foot is important to body balance. This mini exercise will relieve pain so you can walk pain-free. You will need an exercise band for this one, Start by sitting on the floor with your legs in front of you all straightened out. Wrap one side of the exercise band around a chair and wrap the other side on the top of your feet. While sitting, slide back until tension is felt. Flex backwards with your foot and hold for 5 reps, then release and repeat for another 10 reps.
5. Toe-Pencil-Grasp
This exercise is so easy to do, and involves a pencil or pen. Take the pencil/pen and hold it with your toes for 10 seconds. Completing this exercise will strengthen your toes and is easily done anywhere. This should be done 2-3 times a week, and 5 times with each foot.
6. Foot Massage
Using a tennis ball, move it around the bottom of your feet. Start by placing the ball under the second toe and move around for 1-3 minutes, and repeat with the other foot.
7. Stretching the Heel Tendons with the help of Your Knee
Turned towards a wall standing, place your right leg in front of you and bend the right knee a little. Move your hips towards the wall while you have both heels firmly on the ground. Hold yourself in this position for 30 seconds, and relax for another 30 seconds. Repeat this two times and do the same with the other leg.
8. Toe Stretching
Sit in a chair with your left leg on your right thigh, then grab your toes with your right hand and shake them as if you’re shaking hands with another person. Then, for 10 seconds, stretch your toes to the side. Complete this 3 times and repeat on the other foot.
9. Heels
Sitting on the ground, straighten your right leg out in front of you, while your left leg is under your thigh. Then bend forward, grab your toes and slowly move them in different directions. Stay like this for 30 seconds, and repeat 2 times with your legs.
10. Upward Stretching of the Legs and the Toes
Lay on your back and straighten out your legs in front of you. Have one leg in the air using a towel, straighten your knee, and slowly pull the towel towards you. Do not go too excessive with this to prevent injury. Do this for 20-30 seconds and repeat. The same should be conducted with the other leg too.
Note: If you are experiencing recurring hip, back, or knee pain of have issues pertaining to your body posture and coordination, then a visit to your doctor is highly advised before you start using these exercises. If these exercises are hard for you to handle, then there are other exercises that apply similar amounts of pressure to the feet.

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