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Home Back pain 5 Easy Foot Exercises to Alleviate Your Back, Hip and Knee Pain

5 Easy Foot Exercises to Alleviate Your Back, Hip and Knee Pain

5 Easy Foot Motions to Alleviate Your Back, Hip and Knee Pain

Suffering from joint pain, especially in the back, hip and knee regions, can make life unbearable. Everyday activities take on a new challenge, from going to work, doing the grocery shopping or even just standing up from your chair at the office. Back pain can cause numbness and additional symptoms that further complicate basic activities, so it’s important to find a way to deal with your joint problems by finding the right exercises to alleviate nerve pinching and muscle tension.

5 Easy Foot Exercises for Those Who Suffer From Back, Hip and Knee Pain

Foot Exercises for Back, Hip and Knee Pain

The last place you may think of seeking to ease your pain is your foot, but did you know that your feet are actually ideal for treating your symptoms since they’re connected to every other area in your body? Your feet keep you moving and work more only second to your heart. Think about how many steps you’ve probably taken in a lifetime. Turning to such essential limbs can help relieve back, hip and knee pain by increasing your range of motion, stretching muscles and increasing flexibility.

Toe Presses

Before you begin any foot exercises, you’ll have to warm up. Your feet contain muscles just like the rest of your body, and just as you’d stretch your hamstrings before going for a run, you’ll want to prepare your feet before diving into any exercises. Toe presses are a great way to start since it’s low-intensity and can even be rather soothing.

To start, stand straight and bend your knees slightly. If you’re already suffering from knee pain, don’t push yourself into any position that’s uncomfortable for you. Next, grip the floor with your toes, curling them inwards. Hold this position for a count of three, release and repeat 10 times. You should aim to perform a single set of 10 three separate times a day. Breakfast, lunch and dinner serve as perfect reminders.

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Toe Walking

This is simple and easy and will help not only strengthen the muscles in your feet but in your ankles as well. Stand on your tiptoes and walk without stop for a full 20 seconds. Stop, rest for 10 seconds and repeat. Perform five sets for a total of 120 seconds or two full minutes of toe walking.

Ankle Circles

Continuing the focus on ankle strength, ankle circles are a common flexibility exercises done by athletes and dancers. This simple rotating motion may not seem to do much at first, but as you continue to practice, you’ll noticed an increased range of motion and level of flexibility in your ankles like never before. Many people who have tight and restricted ankles can also suffer from back, hip and knee pain, so loosening them up is a great way to combat discomfort.

This exercise can be done one of two ways. For the first, lay on your back and raise one leg over your head or as far as you can manage. Rotate the raised leg’s ankle for 10 counts, then rotate it counterclockwise. Repeat with the other leg.

The second way to perform this exercise is to sit on the floor with both of your legs extended in front of you and perform the same rotations.

Resisted Flexion

This exercise calls for a resistance band which can be purchased for relatively cheap at many stores like Target and Walmart or ordered online. Resisted flexion is a great way to strengthen the muscles in your feet, and a resistance band can be used for plenty of other exercises as well, so you’ll really get your money’s worth.

To perform this exercise, sit on the floor with your legs out in front of you. Place the band across a sturdy chair and the other end around the top of your feet. Slide back until you feel tension and hold for five seconds. Release and repeat as much as you are comfortable with. Up to five times should be enough for a good stretch.

Toe Pencil Pickups

This quick and easy exercise can be done almost anywhere, even under your desk at work! Simply slip out of your socks and shoes, place a pencil on the ground and use your toes to pick up the pencil. Hold it off the ground for 10 seconds, drop it and repeat. You should repeat this movement five times on each foot and perform it 2 to 3 times per day for the rest results.

These five exercises are fast, simple and easy means of treating your back, hip and knee pain naturally. Although in severe cases you may still require physical therapy or other forms of treatment, many people with mild to moderate symptoms can find significant relief by performing these exercises several times per day. You should allow at least one to start seeing results and once you do, be sure to stick to a schedule so you can stay pain free for good.


Disclaimer: All content on this website is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this website and the information contained herein does not create a doctor-patient relationship. Always consult with your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.
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