5 Most Effective Feet Exercises To Get Rid Of The Hip, Back And Knee Pain In Only 20 Minutes
Many people believe that our feet are not important parts of our body. On the contrary, they are wrong. Our feet work very hard and they are overloaded when we do some kind of physical activity. They support our movements and if you take care of them, you won’t suffer from knee, back and hip pain.
These five exercises will help you to prevent pain, improve your balance and strengthen your feet.
- Top Presses
It is very important to do a proper warm up before any exercise. The same applies for your feet. This exercise is good for warming up your feet. Top presses is low impact exercise and it is very relaxing movement. First you have to stand up straight. Now slightly bend your knees.
Grip the floor with the toes. Stay in this position and count to three. Slowly release and repeat x 10. You should do this exercise 3 times every day.
- Toe Walking
It is not important if you are not a ballerina, you can still do this exercise. It will help you to strengthen the muscles near the balls of your feet, the toe muscles and your ligaments as well. To perform toe walking you have to stand on the tiptoes.
Try and walk for approximately 20 seconds. Make a 10-15 seconds break and repeat x 5. Perform this exercise two times every day.
- Ankle Circles
The mobility and flexibility of your ankles is extremely important. If you ankles are not healthy it means they are tight and restricted. That can overload the other parts of your body and it will cause muscle and joint pain. In case of tight muscles you may have pain in your knees, hips and back.
First of all you have to lie on the floor and extend the right leg over the head. Now rotate the ankle of the right leg clockwise. Count to 10 and repeat with the left leg.
- Resisted Flexion
This exercise can help you to target the small muscles in your feet. They are important for maintaining proper balance. By stretching these muscles you will prevent injuries.
For performing this exercise you will need an exercise band. Sit on the floor and straighten your feet. Wrap the band around a bedpost or a chair. The band should be positioned on the top of your feet. Stay in this position and slowly slide back. Once you feel the tension you should stop. Stay in this position for 5 seconds and slowly release. Repeat 10 times.
- Toe Pencil Pickups
This is extremely easy exercise and you can make it anywhere. You just have to take a pencil. Stand in front of the pencil, grab it by using your toes and try to lift the pencil off the floor. Stay in this position for approximately 10 seconds. Repeat 5 times. This exercise will take 20 minutes of your time.