When we experience a problem with pain, it is often an issue that comes and goes. At times, however, it may also be chronic and when it is, it can leave us feeling miserable all day long. Some of the most common forms of pain that people experience affect the hips, knees and the lower back. As a matter of fact, eight out of 10 people are going to suffer from this type of pain at some point in their life.
Our body is interconnected in amazing ways so it should not come as a surprise that the issue with lower back, knee and hip pain often starts in the feet. We tend to stand on our feet all day long and they take a beating while we do so. We may take them for granted but the fact of the matter is, if you care for your feet properly, you will care for your health as well.
Suffering from chronic pain sometimes requires more than a good heating pad. Believe it or not, you may be able to get the relief you need by simply doing some foot exercises. This is a natural remedy that many people tend to overlook but it is extremely effective. After all, over 15,000 nerves are located in the feet and they network with the entire body. Do these techniques for 20 minutes a day and you may just be on your way to a comfortable life.
1. Resisted plantar flex – You can see how to do this exercise in the video at the end of this article. It may be a simplistic exercise but it effectively targets the muscles of your feet. Those little muscles are the first line of defense in problems with your balance and injuries.
Begin by sitting straight in the chair and extend one leg in front of you. Wrap an exercise band around the ball of your foot and hold it firmly. Point your toes forward and press the ball of the foot against the band. Maintain this position for five seconds and then return to the original starting position. Go for 15 repetitions twice daily.
2. Ankle circles – don’t neglect your ankles when it comes to your foot exercises. Having flexible and strong ankles can go a long way in helping to keep your back healthy. Lie on your back and bring one leg over your head. Circle the ankle clockwise for a count of 10 and then do the same counterclockwise. Continue with the other leg. Do this three times daily.
3. Toe presses – this will help to strengthen the muscles in your feet and to improve circulation. Begin by standing and bending the knees slightly. Flex your toes and dig them in to grip the floor. Hold to the count of 4 and then release. Do 10 repetitions three times daily.
4. Toe walking – this will help to build up the muscles in the balls of the feet, ankles and toes. Stand up on the tips of your toes and walk for 20 seconds. Come down off your toes and rest for 10 seconds. Repeat six times, two times daily.
You can see more in the following video:
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