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5 Simple Foot Exercises To Help You Relieve Hip, Back And Knee Pain


It may not seem like the feet are significant contributors to the general health. But, in terms of the external aspects of your body, there isn’t a harder working part then the feet. It’s really important to keep your feet in shape. When you run, your feet are exposed to the greatest effort. Spend a couple of minutes to stretch them and warm them up and prevent possible injuries. If you find you are having persistent problems, you may wish to book into the athletic recovery center.

So if you regularly do these 5 exercises, you will definitely maintain good hip, back and knee health.

Stretching the toes

Just like with all body parts, your feet should have their muscles warmed up appropriately before exercise. Toe presses are a great, low impact warm-up for your feet. Sit on a chair and put your feet on the floor and stretch your toes. Hold down for a few seconds and release them. Repeat 10 times.

Toe walking

This exercise will help you strengthen the toe muscles and the muscles and ligaments around the balls of your feet. To do the tall walking you should stand on your tiptoes and walk forwards for about 20 seconds. When you complete this walk, rest for about 15 seconds. Do this exercise five more times. For best results, repeat the toe walks two times a day.

Ankle Circles

Ankle flexibility and mobility are really important. Restricted and tight ankles often cause the rest of your body to compensate this flaw, which causes joint and muscle pain throughout the whole body. If you have tight ankles you may experience back, hip or knee pain. To do these ankle circles, lie down on the floor and extend the left leg over the head. Rotate the ankle of the extended clockwise ten times. Next, rotate the ankle of the extended leg ankle counterclockwise for 10 times. Repeat this with the right leg.

Restricted flexion

This is an excellent exercise for targeting the small and hard to reach muscles in your feet. They often play an important role in maintaining good balance. Strengthening these muscles will prevent suffering from injuries. To do this exercise you’ll need an exercise band. Sit on the floor, straighten the feet in front of you. Then, wrap the exercise band around a bedpost, and place the band on top of the feet. While you sit, gradually slide back until you notice tension in the band. Flex your feet backward and hold them for a count of five, release them and repeat this 10 times.

Toe Pencil Pickups

Pencil pickups are very easy to do and you can do them almost anywhere. You just need a pencil or pen. Stand in front of the pencil. Grab the pencil with your toes and raise it off the ground, stay for ten seconds, and then drop it. Do this movement five times for both feet.

This routine will take you just 20 minutes. For best results, do these exercises 2-3 days in a succession.

Always consult your doctor before starting any exercise program. This information isn’t intended to replace your healthcare professional. If you notice any difficulty or pain with these exercises, stop doing them and consult your doctor.