5 Foot Exercises to Relieve Back, Hip & Knee Pain in 20 Minutes or Less

If you have back, hip or knee pain, you probably have tried methods of getting relief. You might have tried anti-inflammatory over-the-counter medication like Ibuprofen or painkillers like Tylenol, but you might be able to get some relief simply by performing exercises that work those muscles and are intended to stretch out the ligaments.

Here are five foot exercises that will knock out that back, hip or knee pain in twenty minutes.

1. Top Presses:

Before engaging in any exercise you should warm up your feet, just like any other body part. Top presses will warm up your feet. They are a low impact warm-up with a relaxing movement. Stand straight and bend your knees slightly. Use your toes to grip the floor and hold this position while counting to three. Release slowly and do 10 reps. Do this three times a day.


2. Toe Walking

For this toe exercise, you don’t have to be a ballerina. Toe walking will strengthen the toe muscles, the muscles around the balls of your feet and ligaments as well. You just need to stand on your tiptoes and walk forward for 20 seconds. Then take a break for 10-15 sec and repeat the exercise 5 more times.

You should do this exercise 2 times a day for better results.


3. Ankle Circles

Ankle flexibility and mobility are very important. Unhealthy ankles which are restricted and tight may overload the rest of the body which causes joint and muscle pain. If your muscles are tight you may suffer from hip, knee and back pain.

To do this exercise, you will need to put your back to the floor and extend one leg over your head. Then rotate the extended leg’s ankle clockwise and count to 10. Do the same with the other leg.


4. Resisted Flexion:

You can target the small muscles in your feet with this exercise. These muscles are important in maintaining the balance. You can prevent injuries by strengthening these muscles.

You will require an exercise band to perform this exercise. Straighten your feet while sitting on the floor. Use a chair or a bedpost to wrap an exercise band around it. Then place the band on top of your feet. Remain seated on the floor and slide back. Stop when you feel tension in the band. Flex your foot backwards. Hold this position for a count to 5, release slowly. Repeat the same movement 10 times.


 5. Toe Pencil Pickups

Toe pencil pickups are quite easy and you can do them anywhere. Just take a pencil and stand in front of the pencil. Grab the pencil with the toes and lift it off the ground. Hold for 10 sec then drop the pencil. Repeat 5 times for each foot. You will need 20 minutes for this exercise.


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