A lot of people, to be exact more than 25 percent of the population of the USA, suffer from pain in the knees. This is one of the most frequent causes for pain that is chronic in the USA.
The best solution to get rid of minor and major pains in the knees is to exercise. We offer you six best exercises which relieve the pain in the feet, knees and hips.
- Toe Walking
Walk or stand on your toes, not using the whole foot. Do this for fifteen minutes. In case you can’t walk that long, do it as long as you can.
- Heel Raise
Take a chair and stand behind the chair. Grab it and then raise one leg by bending the knee. After that, raise the leg you are using to stand on your toes and bring the heel down. You should do 10 to 15 repetitions with each of your legs. This exercise strengthens the muscles of the knees and the ankles.
- Resistance Bands
Put a resistance band on your leg of a chair or a couch. After that, put a leg under it and then bend your knee slightly.
Use the toes in order to grab the band and pull it toward you. Your knee should go toward the head. Return to the starting position. You should perform 15 repetitions with every leg. This exercise reinforces the calves and the outer thigh muscles.
- Ankle Circle
Lift the feet in the air and perform circles about ten minutes. Your circles should be inwards and outwards. Do this two to three times with every leg.
- Ball walking
Take a tennis ball and place it on the ground. Then, take a chair and sit down. Put one foot on the ball and press it and move it on the whole foot. This is a great massage and you should do it ten minutes with every single leg.
- Toe Game
Stand up and try to grab the ground with the toes by curling the toes. To do this easier, take a towel and place it under the feet. You should try to grab the towel with the toes.