4 foot exercises to relieve back, knee and hip pain

Body pain and chronic pain can wreak havoc on our daily lives and make us unhappy. Of all the types of pain that cause the most pain, lower back pain is the most common. It is so prevalent that it is estimated that 80% or more of the world’s population will suffer at some point in life. The pains are located in the knees and hips, all of which are linked together in a certain way.

Often, it is our feet that contribute heavily to these persistent pains. It’s easy to overlook them and take them for granted, but if you want better overall health and less body pain, you need to take care of your feet. It means wearing supportive and comfortable shoes, stretching the feet, doing a good foot massage and training to get strength, which ultimately helps to improve the balance.

Here are the best foot exercises you can do in the comfort of your home.

4 foot exercises to relieve back, knee and hip pain

1) Resistance to plantar flexion:

This exercise is fully described in the attached video that shows exactly how to do it. The flexions are simple but very effective to target all the small muscles of your feet, which are the most difficult to work. Start by sitting on a chair and stretching one leg in front of you.

Wrap an elastic band around your foot so that it covers the toes and hold it firmly. Point your toes forward and press the sole of your foot in the band, while holding it firmly for five seconds.

Return to the initial position and continue for a total of 15 repetitions, do this 2 times a day.

2) The circles of the ankle:

Having strong and flexible ankles is essential to avoid joint and back pain, as weak ankles tend to tighten and this causes stress elsewhere on our body. For this exercise, simply lie on your back and bring a leg to your head.

Turn the ankle 10 times clockwise, then change direction and rotate counter-clockwise 10 times.

Change your leg and repeat, do this 3 times a day.

3) Press the toes:

Do this to help circulate the blood and warm the muscles in your feet before the actual action begins. Start standing up and bend your knees slightly. Flex your toes and use them to dig into the ground. Hold for four seconds and release.

Do 10 repetitions, 3x / day.

4) Walking on the toes:

This is a great way to develop the muscles in the toes, arches and ankles. Put on the tips of your toes and walk for at least 20 seconds.

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