5 Foot Exercises To Help Relieve Back, Hip, And Knee Pain In 20 Minutes or Less.

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It all starts from the ground up. Your feet might not seem like significant contributors to your overall health. However, when it comes to the external aspects of your body, there is no harder working part then your feet. They keep you moving, and if you take proper care of them, your feet will prevent back, knee, and hip pain.

10 Exercises To Strengthen Your Feet, Help Prevent Pain and Improve Your Balance

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1. Toe Presses

Like any body part, the feet need to have their muscles warmed up properly before engaging in exercise. Toe presses are a great low impact warm up for your feet, and, the movement can be quite relaxing. Stand tall and bend slightly in the knees. Next, grip the floor with your toes and hold for a count of three. Release and perform a set of 10 reps three times a day.

2. Toe Walking

 

You don’t have to be a ballerina for this foot exercise. Toe walking will help strengthen the muscles in your toes, as well as the ligaments and muscles surrounding the balls of your feet. To perform the toe walking exercise all you must do is stand on your tiptoes and walk forward for 20 seconds. Once you have completed this walk, rest for 10-15 seconds. Repeat this exercise 5 more times.

Note: This exercise should be performed 2 times a day for best results.

3. Ankle Circles

Ankle mobility and flexibility are extremely important.  Ankle’s that are tight and restricted often causes the rest of the body to compensate for their flaws, which results in muscle and joint pain throughout the body. If your ankles are tight you might experience hip, back or knee pain.

To perform ankle circles, put your back to the floor and extend one leg over your head. Rotate the extended leg’s ankle clockwise for 10 counts. Then, rotate the extended leg’s ankle counterclockwise for 10 counts. Switch legs and repeat.

4. Resisted Flexion

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