5 Simple Exercises To Combat Knee, Foot, And Hip Pain
I think almost everyone I know suffers from either knee, foot, or hip pain. Heck — some days, I suffer from all three! When your muscles or joints aren’t functioning properly, the discomfort can really impact your daily life. Here are five quick and simple exercises that can help combat knee, foot, and hip pain.
1. Tennis Ball For Feet
To relieve stiff feet and general foot pain, sit down on a chair and place a tennis ball underneath your foot. Slowly start to put your weight on the ball and move your foot around. After 30 seconds, repeat with the other foot.
2. Heel Raises For Knees
To strengthen your knees and combat discomfort, stand holding on to the back of a chair or other sturdy object. Slowly raise both of your heels so you’re standing on the balls of your feet. Lower your feet, and repeat 10 to 15 times.
3. Glute Squeezes For Hips
To stretch and open your hips, lie on your back with your arms by your side and your palms against the ground. Bend your legs, roll up a towel, and place the towel between your knees. Engage your thighs and glutes, squeeze your knees together, and slowly lift your hips to the ceiling. Hold the position for five seconds before lowering. Repeat 10 to 15 times.
4. Ankle Rotations
You can do this foot and ankle pain relief exercise either seated or standing. Simply extend one leg and rotate your ankle in a circular motion one way, then switch and rotate it in the other direction. Try this exercise for about 15 seconds per ankle.
5. Child’s Pose
A classic child’s pose stretch will help open the hips and stretch your back. With your knees slightly apart, bend forward until your head is touching (or almost touching) your mat. Reach your hands far forward and practice taking a few deep breaths.