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Six exercises to get rid of knee and foot pain forever

Six exercises to get rid of knee and foot pain forever
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Many people suffer from knee problems. This pain is even the second largest cause of chronic pain in the United States. But fortunately, there are solutions.

Physical therapy can help strengthen the knees and prevent pain.

Here are six simple exercises to avoid knee, feet and hip pain.

1- The heel raise

Photo credit: Brightside

Take a chair and raise one leg. Then gently raise the heel of your other leg.

Then slowly put the heel back on the floor.

Repeat this exercise 10 to 15 times on each leg.

This exercise will strengthen your ankles and work on the muscles around your knee.

2- Walking on the toes

Photo credit: Brightside

An exercise that you can do at home when doing household chores, for example.

Just walk on your toes at a fast pace. This will strengthen your calves and your feet.

Do this exercise for 5 to 15 minutes or until you are tired.

3- The ankle

Photo credit: Brightside

Sitting or standing, raise one leg.

Then make a slow rotation of the foot in a circular motion.

Repeat the exercise 10 times with inward circles and 10 times with outward circles for each leg.

4- Resistance training

Photo credit: Brightside

For this exercise you need a resistance band.

Attach the band to a piece of furniture.

Put one leg under the other and bend your knee.

Grab onto a resistance band with the foot of the leg on top.

Then gently pull the band, bending your foot toward your head.

Repeat the exercise 10 to 15 times on each leg.

This exercise incorporates the work of calf muscles and your inner and outer thigh muscles.

5- The toe games

Photo credit: Brightside

Curl your toes.

Put a towel on the floor and take it with your toes.

Also put small pebbles on the floor and try to put them in a basket with your feet.

6- Walk on balls

Photo credit: Brightside

Take a tennis ball or a ball of a similar diameter.

Sit on a chair.

Place your foot on the ball and step on it.

Then roll the ball under your feet.

And finally a bonus:

Photo credit: Brightside

Accupressure is an exercise used around the world. Place your two thumbs on the spots shown on the picture, between toes 1 and 2 but also 4 and 5, about 1 cm or half an inch deep. Gently massage for 15 minutes.

I hope these exercises will strengthen your muscles and avoid pain!

Source: Brightside · Photo Credit: Brightside

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