Hip and knee pain are some of the biggest causes of chronic pain and millions of people around the world are dealing with these issues on a daily basis. Your knees and hips are the biggest joins in your body and they are responsible for the way we walk and stand. Pain in these areas, as well in the lower back, shoulders and neck, might all stem from the feet.
Physical therapy is one of the most effective ways to relieve the pain in your feet, knees, and hips. It will improve the quality of your everyday life. Below you will find six of the best exercises to rid yourself of that pesky knee, hip, and foot pain!
Toe Walking
All you have to do is to stand on the toes and start walking at an accelerated pace for 5-15 minutes.
Walking on a tennis ball
While sitting on a chair, roll the foot over a tennis ball on the floor, and thus massage from the toes to the heels.
Ankle Circles
While sitting or standing, raise one leg and start rotating the foot slowly in a circular motion, 10 times clockwise, 10 more counterclockwise, and then repeat with the other leg.
Resistance Training
Wrap the band around a chair or a bed, sit on the ground, and place one leg under the other. Bend the knees a bit, and try to grab the band with the foot of the upper leg. Bend the foot back towards the head, while stretching the band, and loosen. Make 10 repetitions with both legs.
Heel Raises
Hold the back of a chair and stand behind it. Use it to maintain your balance while raising one leg behind you at the knee. Then, raise the heel of the other leg slowly, so that you are standing on your toes, hold, and lower the body in the heels again. Make 10 repetitions with both legs.
Toe Games
Curl the toes and try to pick up a towel from the floor with them. Repeat 10 times with both feet. According to an article published in OrthoFeet, a pair of good shoes will be of great help in knee and hip pain management as well:
“Never wear heels over two inches high. Heels increase the risk of knee joint degeneration.
However, not all flat shoes are good for your feet. Flats that do not provide any arch support can lead to knee, hip, and back pain. Get the right fit. Tight shoes can cause limping from foot pain. Oversized shoes can also impair your gait. Either way, you’ll be putting unnecessary stress on your knees and hips.
Stability sneakers provide cushioning and help control overpronation. They also relieve the ball of the foot, which helps arthritic pain in the hip, knee, foot or ankle. Replace your shoes as needed. When the supporting cushioning becomes worn, it is no longer helpful.
If knee or hip pain is due to your foot function, the proper footwear along with orthotic insoles can be a very effective way to relieve symptoms. Invest in quality shoes that are specifically made for your condition.”
