About 25% people in the USA are suffering from knee pain, the second largest cause of chronic pain in the country. Even without knee pain, we all suffer from fatigue and minor injuries frequently and everyone’s looking to get rid of them. Today we’re going to show you a few exercises that will relieve the pain in your knees, feet and hips and make you feel much better.
Heel raises
Grab a chair from behind and life one of your legs by bending your knee. Now, raise the heel of the other leg until you’re on your toes, then slowly bring the heel down. Repeat the heel raises 10-15 times per leg. This exercise will strengthen your knee muscles and ankles.
Toe walking
Toe walking is a simple exercise that can be done while doing other chores. Just stand on your toes and start walking around to reinforce your calves and your toes and feet balls. You should do it for up to 15 minutes or stop when you’re feeling tired.
Ankle circles
Lift your foot off the floor, then start rotating it at your feet 10 times inwards and outwards. Repeat the exercise 2-3 times per leg.
Resistance band
Fix a resistance bend around a chair or couch leg, then put one leg underneath the other and bend your knee a bit. Now, grab the bend with the toes of the top leg, then bend backwards towards your head. Slowly go back to the original position, then repeat the movement 15 times per leg. This powerful exercise will reinforce your calves and outer thigh muscles.
Toe games
While standing upright, curl your toes and try to grab the floor. To make things easier, put pebbles or a towel on the floor and try grabbing it with your toes.
Walking on balls
Put a tennis ball on the ground, then sit on a chair and put one foot over it. Push the ball all over your feet and enjoy the massage for 5-10 minutes.
Bonus
Foot massage and acupressure can also help in cases of hip and knee pain. If your feet are sore and in dire need of relaxation, massage the points you can see on the picture for 15 minutes. This will relax your feet and overall body and keep you pain-free.
Source:brightside.me
