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5 Foot Exercises To Relieve Back, Hip, And Knee Pain In 20 Minutes Or Less

Their feet are much more important than you think.


In fact, muscle weakness in the feet can cause the hip, back and knee pain.

If you lead a sedentary lifestyle, low-stretch feet are more likely.

This can lead to muscle weakness and even shortened muscles.

Stretch your feet properly every morning (and again before long walks or exercise) can greatly reduce any pain you might be feeling in other parts of your body.

may feel a little uncomfortable or painful at first, but regular stretching of the feet make a big difference in your overall mobility and balance.

1. Increases Heel

Increases Heel They will help realign the tendons in the calves and adjust their ankle joints. It can also help strengthen your toes and give you a better balance.

  1. take a chair and place it in front of you.
  2. Stand up and lift the left leg off the ground.
  3. Be sure to bend the right leg slightly at the knee.
  4. Slowly raise and lower your right heel, making sure your foot is properly aligned with the leg.
  5. Do 10-20 reps and switch legs.
  6. should perform 2-3 sets for a better result.

2. Walking tiptoe

do not have to be a dancer for this exercise standing! It tiptoeing help strengthen the muscles of the toes, as well as the ligaments and muscles around the toes.

  1. remains on tiptoe with their feet forward and walk for 20 seconds.
  2. Then point your toes outward and walk for another 20 seconds.
  3. Once this is done, point your toes inward and repeat.
  4. Rest for 10-15 seconds.
  5. repeat the whole routine 5 times.
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3. Ankle Circles

ankle mobility and flexibility are extremely important. If your ankles are tight, you may experience hip, back or knee pain.

  1. lie on your back in a comfortable position and bend your knees with your feet flat on the floor.
  2. Hug your right knee toward your chest and move his right ankle in a circular motion.
  3. Your toes should point as they reach a position of 12 hours and bent outward as they reach the 6 hours.
  4. do about 5-10 in circles in the sense clockwise motion and change.
  5. Repeat for another 5-10 circles.
  6. Once you have finished with one foot, take it down and switch legs.
  7. repeat the exercise with your left ankle.
  8. For best results, do about 5 sets with each foot.

4. tibialis anterior

This exercise is great for direct access difficult small muscles in the foot. You can also help realign and strengthen the legs and hips.

  1. Sit on the floor with the left knee bent and straighten your right leg out in front of you.
  2. placed an exercise band around a sturdy chair or bedpost or anything sturdy enough to withstand the pull.
  3. Place the band on the top of his right foot, his left food while sliding under it.
  4. Then gently bring your toes toward the head.
  5. Hold each position for about 2 seconds and perform about 10 reps.
  6. Then switch legs and repeat the routine.
  7. should do about 3 sets for each foot to help heal knee pain.
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5. Toe Curls

These sections will feel a little frustrating, but actually help build muscle strength and dexterity in his feet. They are especially important for runners!

  1. sit in a chair and place a towel on the floor.
  2. both feet on the towel.
  3. use all toes to crumple the towel toward you.
  4. After a 5-10 repetitions, try crumpling the towel back out.
  5. Repeat 5 sets for each direction.
  6. Then rest and move your fingers to promotes blood flow.
  7. Place your feet on the towel.
  8. With the right foot, grabbing the towel with your toes and hold for 10 seconds.
  9. Lance and repeat 5 times for each foot.

There you have it, it should be at any time without pain!

This workout should only take about 20 minutes to complete. Preform these exercises in succession to each other every 2-3 days for best results.

If you are also experiencing lower back pain, you can also try these exercises .

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