More than a quarter of the American population is suffering from either hip, knee or feet pain. As the largest joints in the human body, the hips and knees are subjected to a lot of wear and tear. Additionally, they bear our whole weight and need to be kept healthy if we’d like to move around freely.
Knee, feet and hip pain is usually treated with the help of painkillers, physical therapy or even surgery in some cases. However, instead of invasive treatments such as surgery, you can try many alternative exercises which will relieve the pain in your feet, hips or knees and keep them moving like they should.
Here are a few exercises that can soothe the pain in your hips, knees and feet:
The heel raises are simple to perform – just stand behind a chair and grab it with your hands from behind, then bend the painful knee. Now, raise that leg on your toes, hold for a few seconds, then bring the heel down. Repeat the exercise a couple times per leg to reinforce your knee muscles and reduce the pain.
Toe walking is an incredibly beneficial exercise for your feet muscles and ligaments. To do it, stand on your feet upright, then start walking around the room on your toes for 15 seconds. This should be enough to relax the muscles in your feet and stretch them, effectively reducing the pain.
Tennis Ball Exercise
Put a tennis ball on the floor, then sit on a chair and start rolling your soles over it. This exercise will easily stretch the muscles in your feet and relieve the pain in them or your knees.
There’s no need for a fancy exercise in order to stretch your feet muscles – simply moving them in all directions with your hands should be enough to loosen them up and reduce the pain in your knees or feet.
Sit down on the floor with your back straight and take a resistance band. Put one end on your feet and the other on a bed leg. Now, stretch the band back as far as possible, hold for 15-20 seconds, then release and repeat again. 10 repetitions of this exercise per day should be enough to stretch your muscles and relieve feet or knee pain.
To do the ankle circles, lay on the back on the floor and raise your legs up, then start moving your ankles in circles in the air. Do this for a minute or two or until your ankles are tired.
To prevent pain in your hips, knees and feet, you should always wear appropriate footwear and make sure you have a straight posture.
Avoid standing or sitting for too long and try sleeping on your side with a pillow between your knees. Foot rollers, compression sleeves and foot baths should also help reduce the pain in your hips, knees of feet. If the pain is already there, however, we suggest trying the aforementioned exercises.