• Skip to secondary menu
  • Skip to main content
  • Skip to primary sidebar
  • Home
  • Terms and conditions
  • Privacy Policy
  • Contact Us

Healthy and Natural Life

  • General
  • Health
  • Beauty
  • Diet-weight-loss
  • Herbs oils
  • Recipes
You are here: Home / Health / 5 FOOT EXERCISES TO RELIEVE BACK, HIP, AND KNEE PAIN IN 20 MINUTES OR LESS.

5 FOOT EXERCISES TO RELIEVE BACK, HIP, AND KNEE PAIN IN 20 MINUTES OR LESS.

February 8, 2019 by Valerie Kirwin

You may think that feet are not very important body parts but you are wrong. When it comes to physical activity, they are the most overloaded and hard working. They support your movements and if you take care of them, you won’t suffer from knee, back and hip pain.

5 FOOT EXERCISES TO RELIEVE BACK, HIP, AND KNEE PAIN IN 20 MINUTES OR LESS.

The following 5 exercises will help prevent pain, strengthen your feet, and improve your balance.

  1. Toe Presses

Before you start with exercises to strengthen your feet, you need to warm up their muscles. Toe presses are excellent low impact warm up for your feet. They are also relaxing. Bend slightly in the knee while you stand still. Next grip the floor with your toes and stay in that position until you count of three. Do a set of 10 reps, three times a day.

  1. Toe Walking

For this toe exercise, you don’t have to be a ballerina. Toe walking will strengthen the toe muscles, the muscles around the balls of your feet and ligaments as well. You just need to stand on your tiptoes and walk forward for 20 seconds. Then take a break for 10-15 sec and repeat the exercise 5 more times.

You should do this exercise 2 times a day for better results.

  1. Ankle Circles

Ankle flexibility and mobility are very important. Unhealthy ankles which are restricted and tight may overload the rest of the body which causes joint and muscle pain. If your muscles are tight you may suffer from hip, knee and back pain.

To do this exercise, you will need to put your back to the floor and extend one leg over your head. Then rotate the extended leg’s ankle clockwise and count to 10. Do the same with the other leg.

  1. Resisted Flexion

This exercise is good for the small muscles in the foot which are especially important for maintaining balance. In order to prevent injuries you need to strengthen these muscles.

For this exercise you will need one exercise band. First sit on the floor and strengthen your feet in front of you. Then wrap an exercise band around a sturdy chair or bedpost and put the band on the top of your feet. Slide back until you feel tightness in the band.

Bend your foot backwards and hold until you count to 5, release and repeat 10 more times.

  1. Toe Pencil Pickups

Toe pencil pickups are quite easy and you can do them anywhere. Just take a pencil and stand in front of the pencil. Grab the pencil with the toes and lift it off the ground. Hold for 10 sec then drop the pencil. Repeat 5 times for each foot. You will need 20 minutes for this exercise.

Source: http://theheartysoul.com

Related

Filed Under: Health

About Valerie Kirwin

Primary Sidebar

Search

Recent Posts

Crema de calabaza con un toque oriental: prepara el plato en casa

Pumpkin cream with an oriental touch: prepare the dish at home

Los ronquidos trastornan nuestros sueños: acaba con ellos, duerme bien

Did you know that snoring disrupts our dreams? find out why

Los beneficios del Omega 3, descúbrelos e incorpóralos a tu dieta

Discover the benefits of Omega 3 and incorporate it into your diet today

Cómo empezar a hacer ejercicio: empieza y no pares de hacer deporte

Starting to play sports will be much easier thanks to this guide

Ejercicio aeróbico la mejor forma de quemar las grasas, sabes por qué?

To get rid of fat do not stop doing aerobic exercises

Roscón de Reyes para intolerantes: una receta para que todos disfruten

it is very easy to do at home

Recent Comments

  • private blog network on Chia seeds – nutrition, uses and recipes
  • Bonnie Spiker on This Is the Most Healing Tincture in the World – Recipe
  • MOSESBRODIN on The Best & Worst Sleeping Positions
  • Dan McCaffrey on Amazing Health Benefits of Medlar Fruit You’ve Never Known – Improves Vision and Blood Count, Fights Infections, Vertigo, Impotence and Much More
  • Stephanie R on This Is the Most Healing Tincture in the World – Recipe

Categories

  • Beauty
  • Diet-weight-loss
  • Fitness
  • fruits
  • General
  • Health
  • healthy food
  • herbs oils
  • recipes
  • Uncategorized

Copyright © 2023 · Healthy and Natural Life