Home » 5 Foot Exercises To Relieve Back, Hip, And Knee Pain in Less Than 20 Minutes

5 Foot Exercises To Relieve Back, Hip, And Knee Pain in Less Than 20 Minutes

by Melissa Bell
2 minutes read


It is difficult to think of our feet as a major contributor towards the overall health of our body. However, fact is that among external aspects, the feet are the hardest working part of your body. Just by taking a proper care of your feet you can prevent, hip, knee and back pain.

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

Top Presses:

Just like any other body part, before engaging in any exercise you should warm up your feet. Top presses are a low impact warm-up with a relaxing movement. Stand straight and bend your knees slightly. Use your toes to grip the floor and hold this position while counting to three, then release slowly. Do 10 reps of top presses, three times a day.

Toe Walking:

Toe walking will help you strengthen the muscles in your toes and the muscles and ligaments surrounding the balls of your feet. To do this exercise, stand on your tiptoes and walk ahead for 20 seconds. After completing the walk, take rest for about 15 seconds. Repeat the exercise 5 more times.

NotePerform this exercise twice a day for best results.

Ankle Circle:

Mobility and flexibility of ankles is very important. Tight and restricted ankles cause the body to compensate for the flaws, which can result in joint and muscle pain in entire body. Tight ankles may cause knee, back or hip pain.

Putting your back on the floor, extend one leg over your head. Now rotate the ankle of the extended leg in the clockwise direction for about 10 circles. Then repeat the same exercise with the same leg in the anti-clockwise direction, also ten times. Do the same for the other leg.

Resisted Flexion:

You can target the small muscles in your feet with this exercise. These muscles are important in maintaining the balance and by strengthening them you are preventing unnecessary injuries.

You will require an exercise band to perform this exercise. Straighten your feet while sitting on the floor. Use a chair or a bedpost to wrap an exercise band around it and then place the band on top of your feet. Remain seated on the floor and slide back. Stop when you feel tension in the band. Flex your foot backwards. Hold this position for a count to 5, release slowly. Repeat the same movement 10 times.

Toe Pencil Pickups:

This is a simple exercise and that can be done almost anywhere (if you don’t mind the ridicule). As the name suggests, you need a pencil for this exercise. Place the pencil on the floor, in front of you. Use your toes to grab the pencil. Elevate the pencil of the ground and hold for about 10 seconds. Drop the pencil and repeat 5 times. Repeat the same exercise with the other foot.

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