People struggle with pain every day, especially with the ones that concern are hips, knees and feet. The largest joints in the body are the hips and knees which are in charge for the most important functions of the body like walking and standing. However, these pains and also the ones in the lower back, shoulders and neck can come from the feet.
The standard treatment of these pains is the one that involves the use of painkillers, and in some cases people need to undergo a surgical procedure. But there is a natural way that can help you with these pains and that is the performance of certain exercises. Regular exercise is a very beneficial method that successfully alleviates the pain and its accompanying symptoms.
Top Exercises That Help in Knee, Hips and Foot Pain Relief
- Lifted heel
For the performance of this exercise you need to stand behind a chair. Hold the chair and then raise one leg by bending the knee. Next, tiptoe with the other foot and lower the elevated heel. Repeat this movement 10 – 15 times with each leg. This exercise will strengthen the muscles of your ankle and knee.
- Tiptoe walking
In order to make your toes and calves stronger you need to do tiptoe walking for around 15 minutes every day. For a more interesting way you can do it as dancing like the ballet dancers.
- Walking on tennis balls
Take a tennis ball, then sit on a chair, and put your foot on the ball. Start to gently press the tennis ball. Move your foot from the beginning to the end of the foot for about 10 minutes. After you have finished with the one leg, do the same procedure with the other one.
- Toe games
You should be in a standing position, and then bend your toes as if grabbing a towel, pen, or other object that is placed on the ground. Do the same procedure with the other feet as well. The performance of this exercise will make your toes stronger.
- Band of resistance
For this exercise you need to attach a resistance band to a secure place like to the foot of the couch or chair. Next, put it on one leg and under this leg place the other foot and bend the knee a little bit. Pull the band with your toes towards your body. Go back to your starting position and perform 15 repetitions with each leg in order to strengthen the plantar muscles and the outer muscles of the thigh.
- Circular movements
Raise one foot and start making circular movements with it, doing it outward and inward, for 10 minutes. Repeat the same procedure with the other leg.
Tips How to Avoid and Soothe Foot, Knee, and Hip Pain
- Make sure not to stand or sit in a same position for a long period of time, try to change the position frequently.
- Keep a healthy posture which means holding your head up with your shoulders back and with open chest and folded pelvis.
- Avoid wearing heels higher than 5 cm as the high ones elevate the risk of degeneration of the knee joints. But, this does not mean that all flat shoes are good for the feet as some of them do not offer the needed support for the arch thus causing hip, knee, and back pain. On the other hand, tight shoes can cause foot pain, and the oversized ones can also have negative effect. As a result of improper footwear you are adding unnecessary pressure on the knees and hips. You should not save on quality shoes as proper footwear and orthopedic insoles can be a very efficient way of relieving symptoms.
- Take a sleeping position that offers proper alignment of the spine. So, sleep on your side by placing a pillow between your knees and having a contoured cervical pillow.
- Alleviate foot pain by implementing footbaths and footrests.
- Introduce stretching exercises in your daily workout.