Back pain is a common problem for millions of people around the world, and is usually caused by improper posture, prolonged periods of sitting or standing and other factors. Just like back pain, hip, knee and foot pain can be pretty debilitating and may seriously interfere with your way of life. People usually treat these problems with painkillers, but they often have negative side-effects and can do a lot more harm than good. Luckily, back, knee, feet or hip pain can be relieved with a few simple exercises you can easily do at home. Continue reading the article below to learn more about them.
The feet are one of the most important body parts – they control our balance and posture, and we wouldn’t be able to live a normal life without them. This is why it’s very important to take proper care of your feet. Neglecting them can lead to back, knee or hip pain and increase the risk of several conditions.
When we walk, the pressure on each foot controls our balance. The sedentary lifestyle most of us lead nowadays can weaken the feet muscles and prevent proper blood flow, which can result in balance problems and back pain as well. Our balance relies on proper body posture and proper alignment of muscles and bones in the feet, which is why keeping them in optimal shape is of the utmost importance. According to one study, women who wear high heels often are more at risk of low back pain, which can also lead to posture problems and different types of pain.
Here are 10 simple foot exercises you can do at home which will strengthen the muscles in your feet and improve your posture and balance:
Before moving on to the more advanced exercises, you’ll need to warm up your feet to reduce the risk of injuries. You can do this simply by pressing your toes into the floor. Stand upright and bend your knees slightly, then grasp the floor with your toes and keep the position for 3 seconds. Repeat the exercise 10 times and 3 times during the day.
Walking on your toes will improve the strength of your feet ligaments and muscles and your balance as well. Simply walk on your toes like a ballerina for 20 seconds twice a day and you will notice the difference soon.
Ankle circles are an easy and fun way of strengthening your feet. Lie on your back on the floor and raise your legs up, then rotate the ankles 10 times in clockwise and the opposite direction for about 10 seconds. Do the ankle circles twice a day to strengthen the muscles in your ankles and feet.
Sit on the floor and put your legs in front of you, then put one end of an exercise band around a chair and the other on the top of your feet. Flex the band backwards for 5 seconds and repeat the exercise 5 times, and do it several times a day. This exercise will strengthen the minor muscles in your feet and significantly improve your posture over time.
Toe pencil grasp
To do the toe pencil grasp, simply put a pencil on the floor and raise it with your toes. Keep the position for 10 seconds, then repeat it for about 5 times per foot. For best results, we suggest practicing this exercise 2-3 times a week.
You can massage and relax your feet easily by rolling them over a tennis ball on the floor. This will strengthen the minor muscles and ligaments in your feet and improve your posture and balance.
Stretch the heel tendons with your knee
Stand upright in front of a wall, with the right foot in front of you and a bent right knee. Now, move your hips towards the wall while making sure your heels are on the ground and hold the position for 30 seconds. Repeat the exercise a few times with both your feet.
Sit on a chair and put the left leg on the right thigh, then grab your toes with the right hand and shake them well. Stretch your toes to the side for 10 seconds, then repeat the exercise with your other leg.
Sit on the ground with your right leg in front of you and the left one tucked in beneath the left thigh. Now, grab your toes and pull them in opposite directions for about 30 seconds before switching legs.
Lie on the back on the floor with your legs in front of you, then put a towel around your toes and lift that leg up over your head. Hold the position for half a minute and repeat the exercise with your other leg.
Although these exercises are beneficial and can improve your posture and reduce the pain in your hips, feet or back, we suggest consulting your doctor if the pain is severe. Here’s a video which gives a detailed explanation about the exercises:
As you can see, proper care of the feet can do much for your back, hip, knee or back pain. Try the exercises yourself and you’ll be amazed by the results!