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

Our feet carry our whole body weight and support all our movements, so it is important to take proper care of them in order to prevent back knee, and hip pain.

Even though they are a vital part of the body, we often ignore issues affecting our feet. Both feet make up for 25% of the bones, 18% of joints and 6% of the muscles in the body.

The feet are affected by daily wear and tear, and all the pressure and movements leave them sore and damaged. Yet, there is no doubt that any damage to the feet can seriously harm our bodies and we would not be able to normally perform our daily tasks.

One of the best ways to strengthen the feet and ensure their healthy function is to keep moving, whether it is through activities like running, walking, dancing, weight lifting, exercising, or just cleaning the house or working in the garden.

The following exercises will help you strengthen the feet, improve body posture, and alleviate pain:

1. Toe Presses

In order to warm the feet up and prepare them for exercising, stand tall and bend slightly at the knees. Grip the floor with the toes and hold for a count of three. Then, release and repeat 10 times, three times daily.

2. Toe Walking

To strengthen the muscles in the toes, as well as the ligaments and muscles around the balls of the feet, stand on the tiptoes and walk forward for 20 seconds. Rest for 15 seconds, and repeat 5 times.

3. Toe Pencil Pickups

Stand in front of a pencil on the floor, and try to grab it with the toes, and lift it off the floor. Hold for 10 seconds, and drop it. Repeat 5 times with each foot.

4. Resisted Flexion

Resisted flexion targets the hard-to-reach muscles in the feet, which ensure our balance. Sit on the floor, straighten the feet out in front of you, and wrap an exercise band around a sturdy chair or bedpost. Next, place the band on the top of the feet, and slide back. Flex the foot backward, hold for a count of 5, release and repeat 10 times.

5. Ankle Circles

Tight ankles can lead to hip, back, and knee pain. To boost their mobility, put the back on the floor and stretch one leg over the head. Rotate the extended leg’s ankle clockwise for 10 counts, and then do the same counterclockwise. Switch legs and repeat.

For best results, perform these exercises at least 3 times a week.

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