6 Exercises That Kill Foot, Knee, And Hip Pain

Sep 11, 2018 by apost team

If you suffer from unbearable hip or leg pain, take advantage of some DIY physical therapy. Check out these six easy exercises to get your hips, knees and feet back on track.

Knee pain (and leg related pain) is one of the most commonly experienced ailments in the U.S. In fact, knee pain occurs in patients of all ages. Knee problems usually arise from some sort of injury. However, the pain is also associated with infections, arthritis or gout. The good news is that there are some easy ways to deal with the pain that can be done right in your home!

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You can use a simple tennis ball to help alleviate pain. To do this, take a seat in a sturdy chair. Kitchen table chairs work great for this. Next, put the ball on the floor in front of one of your feet. Move your foot to the ball and press it with the center of your sole. Roll the ball back and forth over the length of your foot.

Repeat this process over and over to help align your ankle bone with your tibia.

One way to increase toe strength is to put them to work. Your toes support your knees and feet by giving the legs proper balance. Keep your toes in tip-top shape by using them to grab items. Make your toes work like fingers to grab towels, clothing or pens from the ground.

Try moving these items into a receptacle to strengthen the muscles and practice balancing.

You'll need to strengthen your ankles to take pressure off your knees and hips. The best way to exercise the ankles is by moving your foot in circles.

Start off by standing on one foot. Extend your other foot in front of your body and extend the toes. Use a slow motion to move your foot in a circle. Repeat this 10 to 20 times. Alternate the circles by moving clockwise and counter clockwise.

Tip-toeing around can work out your calves and toes. This is an easy exercise to do when you are busy at home. All you need to do is to take a brisk walk on your toes. You should move around this manner for approximately 15 minutes for maximum benefits.

Simple leg raises work wonders to build muscle around the knees and ankles. To perform this excercise, stand facing the backside of a chair. Bend one of your legs backwards until your foot reaches your thigh. Repeat this in a smooth, controlled motion for about 14 repetitions.

Resistance training is a highly effective way to develop leg muscles with a minimum amount of stress. Resistance exercise tubing is available from sporting goods stores and big box chains. You can use this tubing, in varying strengths, to do a variety of exercises.

For example, you can attach part of the tube to the end of a foot and do forward leg extensions. Consistent resistance training will make your legs stronger, and less vulnerable to pain.

As you can see, many of these exercises work the leg muscles that support the hips and knees. By performing these exercises on a daily basis, you will notice that your legs are able to withstand extended standing and exercising. The problems with pain will dissipate in a fairly short amount of time. However, it is important to continue doing these exercises on a regular basis to maintain leg and hip health.

Have you tried the regimen above to your satisfaction? Let us know if you were able to reduce or eliminate leg, knee or hip pain by following this advice. While you're at it, let your friends and family know too!

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!