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Knee pain affects approximately 15% to 25% of the population. It is the second most common type of chronic pain.
Even if you do not experience constant pain, each of us suffers at least once in our life from a minor injury or joint fatigue.
In today’s article we will share a few physical therapy tips that will help you feel better.
With the following 6 exercises you can relieve and sometimes even completely eliminate leg pain, specifically in the feet, ankles, knees and hips.
1. Rising onto tiptoes
Take a chair and stand behind the backrest.
Then proceed as follows:
1. Bend one knee and lift that leg up.
2. Now slowly rise onto the toes of the other foot until you are fully standing on your toes.
3. Hold this position for a moment and then slowly lower your heel to the ground.
4. Repeat this exercise 10 to 15 times for each foot.
This exercise strengthens your ankles and also works the muscles around the knee.
2. Walking on tiptoes
This is a simple exercise you can do, for example, while cleaning or doing other household chores.
Simply walk around your house or apartment on your tiptoes at a brisk pace. This strengthens your thighs, the toes, and the area of the sole behind the toes.
Walk on your tiptoes for 5 to 15 minutes, or until you feel tired.
3. Foot circles
Foot circles are excellent for weak or sore ankles.
Proceed as follows:
1. While sitting on a chair or standing, lift one foot up.
2. Begin slowly rotating the foot of the raised leg.
3. Repeat 10 rotations clockwise and 10 rotations counterclockwise.
4. Switch legs and repeat the exercise with the other foot.
4. Resistance leg exercises
For this exercise you will need an elastic band or another stretchy object.
Proceed as follows:
1. Secure one end of the band to the leg of a couch or another sturdy object.
2. Place one foot under the other and bend it slightly at the knee.
3. Using the toe of the extended leg, catch the elastic band and slowly pull the leg toward you.
4. Do 10 to 15 repetitions for each leg.
This exercise engages the thigh muscles and also the lateral and outer thigh muscles, which is good for the hip joints.
5. Toe bending
To exercise the feet and toes you can practice a kind of game of picking up objects with your toes daily.
Proceed as follows:
1. Curl your toes into a ball.
2. Place a towel on the floor and try to grasp it with your toes.
3. Put small balls or pencils on the floor and try to pick them up with your foot and move them into a box.
4. Do this exercise with each foot for about 5 minutes.
6. Foot massage with tennis balls
This massage is ideal for tired and sore feet after a long day on your feet.
Proceed as follows:
1. Get a tennis ball or another ball of similar size.
2. Sit on a chair.
3. Place your foot on the ball and press down with more of your weight.
4. Slowly roll the ball with your foot forwards and backwards and also side to side.
5. Enjoy the massage!
Bonus tip
Acupressure and foot massage are very popular worldwide.
If your feet hurt after a long day, place the thumbs of both hands on the points shown in the picture (between the 1st and 2nd toe and between the 4th and 5th toe on the foot, approximately 1 cm from the base of the toes.
Gently massage these points for about 5 to 10 minutes on one foot and the same amount of time on the other foot.
In this way you will easily and quickly relax not only your sore feet but also your entire body.
Conclusion
We believe these simple exercises will help you get rid of fatigue and pain in the feet, ankles, knees or hip joints.
Do you have any tricks that help you in such situations? Then be sure to share them in the comments under the article.
