It all starts from your feet. They keep you moving and are significant contributors to your overall health. One thing you might not know about your feet is that taking proper care of them can help you prevent knee, back and hip pain.
Here are the 5 foot exercises that can help you relieve back, hip and knee pain:
1. Toe Presses
You need to warm your feet before starting to exercise them. Start with toe presses. Stand and slightly bend your knees. Grip the floor with your toes and hold to 3. Do 10 repetitions, 3 times a day.
2. Toe Walking
Toe walking can help you strengthen the muscles in your toes and ligaments. Stand on your tiptoes and walk for 20 seconds. Rest 10 seconds. Repeat the exercise 5 times.
3. Ankle Circles
Having mobile and flexible ankles is extremely important and these ankle circles will help you achieve that. Put your back on the floor. Extend one leg over your head. Rotate your extended leg’s ankle for 10 counts. Once you’re finished, rotate the same leg counterclockwise. Repeat with the other leg.
4. Resisted Flexion
This exercise will help you target the smallest muscles in your foot that play a crucial role in maintaining balance. For this exercise you’ll need exercise band. Sit on the floor and straighten your feet in front of you. Wrap the band around a sturdy chair and place the other end of the band on the top of your feet. Slide back, while sitting, until you feel tension. Hold to 5, release and repeat.
5. Toe Pencil Pickups
Place a pencil in front of you and stand in front of it. Grab the pencil using your toes. Elevate it from the ground and hold it for 10 seconds. Repeat the exercise 5 times with each leg.
Preform these exercises every 2-3 days for best results.