5 Foot Exercises That Relieve Pain In The Knees, Back And Hip In Under 20 Minutes


Pain is an issue that most of us would rather live without but unfortunately, it is something that we often deal with on a day to day basis. It can take place in any part of the body but it often occurs in some of the larger joints, such as the knee and the hip. In addition, back pain is something that affects many people and it can be a chronic issue.

Although we might blame the direct area where we are experiencing pain, it could actually occur because of an issue with another part of the body. In fact, you can often look to the feet as a source of the problem. They are the hardest working part of the human body and if you don’t care for them properly, it could easily lead to knee, back or hip pain.

Fortunately, there are some exercises you can do to strengthen the feet. When you do them regularly, it can improve your balance and helps to prevent pain.


1. Toe Presses – More than likely, you have heard of bench presses, but you can also do a similar exercise with your feet. They are low impact, relaxing and can help to warm your feet up for activity. Sand tall with your knees slightly bent. Grip the floor with your toes for 3 seconds and release. Repeat 10 times, 3 times daily.

2. Toe Walking – I want you to think ballerina for this one. Walking on your toes strengthens the muscles and ligaments in the ball of the boot and the toes. Stand on your tiptoes for the exercise and walk for 20 seconds. Rest 10 seconds and repeat 5 times. Do this exercise twice per day.

3. Ankle Circles – Keeping the ankles flexible is important because if they are tight, the rest of the body compensates in some way or another. This could end up being a painful problem. Lay on your back and extend 1 leg over your head. Rotate the ankle clockwise for 10 rotations; then 10 rotations counterclockwise. Swith legs and repeat.

4. Resisted Flexion

This is a great exercise to target the smaller muscles in the foot. It helps with balance and to prevent injury.

You will need an exercise band for this exercise. Sit on the floor and straighten your feet in front of you. Wrap and exercise band around a chair leg or bedpost and to the top of your feet. Slide back until you feel the tension of the band.

Flex your foot backward to the count of 5. Release and repeat 10 times.

5. Toe Pencil Pickups – This is an easy and fun exercise. Stand in front of a pencil on the floor and use your toes to grab it and lift it off of the ground. Hold for 10 seconds and drop it. Repeat 5 times for each foot.

This entire exercise routine should only take 20 minutes to complete. Perform them every 2 or 3 days for the best results.

H/T: Hearty Soul

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