After working and constantly being on our feet, we tend to develop pain around our foot, knee, and hip. At other times it’s the lack of movement that also strains the body. When the body doesn’t get a chance to stretch, it can affect the body. Here are a few simple exercises to help with the pain.
Toe walks
Toe walks are great for foot and knee pain. This exercise does not require any equipment and it is easy to do. According to A Post, you walk around on your toes for at least five minutes. You can do it for up to 15 minutes but stop when tired.
Ankle circles
Ankle circles are great for foot pain. Lift one leg and rotate the ankle about 10 times in one direction and then switch direction and do 10 more. Follow the same steps for the other ankle.
Wall squats
Begin by standing against a wall with your feet about shoulder width apart. Bend your knees slowly, keeping your body leaned against the wall as you are moving down. Don’t overwork yourself and do as much as you can handle. If you feel pain stop and rest. You then hold a squatted position for about 10 seconds.
Wall push
Wall push is another exercise that can help with the foot, knee and hip pain. Start by facing the wall. You put both hands on the wall, make sure to keep your back straight and place one foot in front of the other.
Ball rolls
Ball rolls are another way to help with the pain by pressing your foot onto a ball. You roll the ball back and forth on the bottom of your foot, heel to toe, several times to give it a massage.
Toe curls
First, curl and uncurl your toes multiple times. You can use household items to enhance the toe curls to help with the pain. Get a washcloth and curl your toes around it to pick it up and drop it. You can use other items such as marbles to also pick up and drop.
Leg pulls
Wrap the end of a resistance band around a table leg and place the other end of the band around your foot. Afterward, put the free leg under the leg that is attached to the band. Then bend the foot that is banded so your toes are pointed towards your face. Return to the starting position. Switch to the other foot and do the same routine.
Sources:
http://www.24hviralphotos.com/if-you-suffer-from-foot-knee-or-hip-pain-here-are-6-exercises-to-kill-it-4-pics/
https://www.apost.com/en/blog/if-you-suffer-from-foot-knee-or-hip-pain-here-are-6-exercises-to-kill-it/11206/?rd=n
