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.

Ankle Circular Motion

One of the exercises that can give you great flexibility and help you relieve pain in your back, hips and knees is the ankle circular rotation.

Ankles that are tight and have the blood restricted to the area can cause areas like the back, knees and hips to compensate for the tight ankles. Performing these exercises might relieve muscle and joint pain not only in the knees, back and hips, but also in other parts of the body.

Foot Flexes with Resistance Band

The small muscles of the foot can be extremely hard to reach and they can be the cause of pain in the other areas of your body in much the same way that your ankle can cause a problem. When the muscles of the foot are too tight, other parts of the body may try to make up for it. In order to perform this exercise, get a resistance band (or a belt or bathrobe sash).

Sit on the floor and put your legs out in front of you straight. Put one end of the band around a bedpost and the other laying on the top of your feet with the slack taken out. Flex your feet backwards against the band and hold for five to ten seconds.

Pencil Pickups

This is an extremely easy exercise that you can do almost anywhere. All you need to do this exercise is to be barefoot and have a pencil or pen. Place the pencil or pen on the floor and stand in front of it. Pick it up with your toes and hold it up for ten seconds and then drop it. Repeat this exercise until you feel your pain beginning to decrease.

Toe Presses

Warming up the feet and stretching out the toes can cause a reduction in pain in other parts of the body. One of the best low-impact foot exercises are toe presses. Stand up and bend your knees slightly. Grip the floor below your feet with your toes and hold onto that pose for three seconds. Repeat until you feel your body relaxing and the pain going away in your hips, knees and back.

Toe Walks

Toe Walking is a terrific exercise for everyone. You have probably seen it used in dance studios, but it can be used by normal people as well to loosen the muscles and ligaments in the feet, which can reduce the pain in other parts of your body. All you have to do is get up on your tip toes and walk forwards for ten to twenty seconds, or until you have to stop.


source: healthyfoodhouse

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Relieve Back, Hip And Knee Pain In 20 Minutes With These 5 Foot Exercises

When it comes to our bodies, everything starts with our feet. They might not seem like significant contributors to your general health, but when it comes to the external aspects of the body, the feet are the hardest working parts. Not only do they keep us moving, but they can also prevent back, knee and hip pain if they are properly taken care for.

Here are 5 exercises that will help you strengthen your feet, prevent pain, and improve your balance.

Toe Presses
Toe presses are relaxing moves with a low impact, and are a great warm up for your feet. The feet, like any other body part, need to have their muscles warmed up before engaging in exercise. Stand tall and bend slightly in the knees. Then grip the floor with your toes and hold for a count of three. Release and repeat this exercise 10 times, thrice a day.

Toe Walking
This foot exercise is not only for ballerinas. It will help strengthen the muscles in your toes and in your ligaments and also the muscles surrounding the balls of your feet. To perform this exercise you will need to stand on your tiptoes and walk forward for 20 seconds. When you complete this walk, rest for 10-15 seconds and then repeat this exercise 5 more times.

Note: to achieve the best results, perform this exercise 2 times a day.

Ankle Circles
It is extremely important to have mobile and flexible ankles. Tight and restricted ankles often cause the rest of the body to compensate for their flaws, and this often results in muscle and joint pain. Tight ankles cause hip, back or knee pain.

To perform this exercise, put your back to the floor and extend one leg over your head. Rotate the extended leg’s ankle clockwise 10 times. Then, rotate the extended leg’s ankle counterclockwise for 10 counts. Repeat with the other leg.

Resisted Flexion
Resisted flexion is an excellent exercise for targeting the small muscles in the foot that are hard to reach. These muscles often play an essential role in maintaining balance. Strengthening these muscles will prevent injury.

You will need one exercise band to perform this exercise. Sit on the floor and straighten your feet out in front of you. Then wrap an exercise band around a sturdy chair or bedpost and place the band on the top of your feet. Remain in the seated position while, at the same time, sliding back until you feel tension in the band.

Flex your foot backwards and hold for a count of 5, release and repeat this movement 10 times.

Toe Pencil Pickups
Toe pencil pickups are a very easy exercise and you can do it almost anywhere. All you’ll need for this exercise is a pencil that you will put on the floor in front of you. Just stand in front of the pencil and grab it using your toes, hold it for 10 seconds, and then drop it. Repeat this movement 5 times with each foot.

This exercise routine shouldn’t take more than 20 minutes to complete. Perform these exercises every third or second day for best results.

source: theheartysoul

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