Between 15% and 25% of people in the US suffer from knee pain, which is the second leading cause of chronic pain. But even without that, we all suffer from minor injuries and occasional fatigue. Here are some tips on how to use physiotherapy to possibly make you feel better.
We are always alert to help you stay healthy and painless. That’s why we want you to take a look at these six simple exercises to help you with knee, foot and hip pain.
#1. Heel raises
To begin, take a chair and stand behind it.
- Lift one of your legs.
- Slowly lift the heel of the other leg until it is on toes.
- Slowly place your heel on the floor.
- Repeat this exercise 10 to 15 times on each leg.
This will strengthen your ankles and work the muscles around your knee.
#2. Toe walking
This is a simple exercise that you can do while maintaining your home or performing other tasks. Just walk with your toes at a rapid pace; This will strengthen your calves and give your toes and feet a little training.
Keep walking for 5 to 15 minutes or until you are tired.
#3. Ankle circles
To work on weak ankles, you must do the following:
- Sitting or standing, lift one leg.
- Slowly rotate the foot of that leg in a circular motion.
- Repeat this 10 times in an inner circle and 10 times in an outer circle for each leg.
#4. Resistance training
For the next exercise, you will need a resistance band. Attach the bracelet around the sofa leg or any other furniture. Place one leg under the other, slightly bent at the knee.
Hold on to a resistance band with your leg up. Slowly pull the band, bending your foot towards the head. Repeat this 10 to 15 times on each leg.
This incorporates the work of the calf muscles and the inner and outer thigh muscles.
#5. Toe Games
To exercise your toes daily, you can play a game called “grabbies.”
- Roll your toes on your own.
- Place a towel on the floor and grab it with your toes.
- Place stones on the floor and try to put them in a basket using only your feet.
#6. Walking on the balls
To relax and train the toes:
- Find a tennis ball or a ball of similar diameter.
- Sit in a chair.
- Put your foot on the ball and step on.
- Slowly push the ball with your foot towards the toes and then back.
- Enjoy the massage!
#7. Foot Massage
Acupressure and foot massage are widely used throughout the world.
If, after a long day, your feet hurt, place both thumbs on the points of the image(between fingers 1 and 2, 4 and 5; approximately 1 cm or half an inch deep) and gently massage up to 15 minutes. Quick and easy relaxation.
We hope you try these exercises to stay healthy and painless. What are your tricks to help you relax your feet after a long day? Share in the comments!