6 exercises can easily relieve your Foot, Hip and Knee pain

6 exercises can easily relieve your Foot, Hip and Knee pain

These 6 exercises that can easily relieve your Foot, Hip and Knee pain.  1. Heel Raises The heel raise exercises work your calf muscles, which a

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These 6 exercises that can easily relieve your Foot, Hip and Knee pain.

 1Heel Raises

The heel raise exercises work your calf muscles, which are two separate muscles. The first is the gastrocnemius muscles, which is the outermost calf muscle on the back of your lower leg. Your soleus muscle is the second part of your calf muscle and rests underneath the gastrocnemius.

 Heel raises instruction:

  • Hold onto a counter, table, railing, tree or wall for support.
  • Lift your toes off the floor while keeping your heels on the floor and your knees straight.
  • Hold for a count of 5.
  • Lower slowly.
  • Lift your heels off the floor while keeping your toes on the floor and your knees straight.
  • Hold for a count of 5.
  • Lower slowly.
You need a chair for this exercise, just stand behind it. Grab a chair then raise one of your legs by simply bending your knee. Then raise the leg you are standing on your toes, then you can slowly bring your heel down. Do about 10 or 15 reps from the exercise with each leg. With this exercise, you will strengthen your ankle and knee muscles.
2. Toe  walking

 
  Both muscles merge at the base of the calf, where they tradition into becoming the Achilles tendon. When you contract your calf muscles, the Achilles’ tendons work together to help lift your heels when you walk.

Toe Walking instructions:

  • Marching on the spot. Have your child bring their knees up high and then land with a flat foot.
  • walking uphill.
  • walking on uneven surfaces such as in a playground or sand.
  • waking on the heels only. Keep the toes off the ground at all times.
  • Practicing squats.
This is a very simple exercise which can be performed while you are doing something else at home. You just need to walk around or stand, but you need to do it on your toes, not on your whole foot. This will reinforce your feet balls, toes, and calves as well. The exercise should be performed for about 15 minutes, but if you can’t stay long, do it as much as you can.
3. Resistance Band

  A resistance band does exactly what the name suggests: It adds resistance to an exercise. This added resistance helps strengthen your muscles and pushes you to work a little bit harder.

  Resistance band instruction:

  • Squats. Standing in a squat with the legs parallel, bend the knees over the toes and draw the gluten down to knee level.
  • Overhead shoulder presses and leg lunges
  • Abdominal curl
  • Oblique Twists
  • Bicep circles
  • Tricep kickbacks
  • Rowing sequence

You need to fix a resistance band on the leg of the couch or a chair, then put one of your legs under it, and bend that knee slightly. Then use your toes to grab the band, and try to bring it towards you, it’s like pulling it. The knee should be going towards your head. Then go back to the starting position. Do 15 reps of the exercise with each leg. With this simple exercise, you will be able to reinforce your outer thigh muscles and your calves.

4. Ankle Circles

 The ankle circles exercise is the most simple workout for the calves to loosen the joints and strengthen and improve flexibility within the muscle.

  Ankle Circles instructions:

  • use a sturdy object like a squat rack to hold yourself.
  • Lift the right leg in the air ( just around 2 inches from the floor) and perform a circular motion with the big toe. Pretend that you are drawing a big circle with it.
  • When you are done with the right foot, then repeat with the left leg.
Do ankle circles about 10 minutes. These circles should be outwards and inwards. Do this exercise 2 or 3 times with each leg.
5. Walking on Balls

Get a tennis ball and put it on the floor. Get a chair and sit on it, place one of your feet over the tennis ball, and move it from the beginning to the end of your foot. Enjoy this massage for 10 minutes with each leg.

6. Toe Games

Stand tall and try to grab the floor with your toes by curling them. To make it even easier, put a towel under your feet and try to grab the towel with your toes.

Bunos Exercise

You can also relieve from knee and hip pain with the acupressure points and a foot massage. Massage for about 15 minutes. It will surely relieve your whole body and relax it, and it will relieve from the pain as well.

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