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These 5 Foot Exercises Can Relieve Uncomfortable Back, Knee & Hip Pain In Just Minutes


Posture and anatomy are key factors avoiding knee, back or hip pain. When it comes to pain it all starts from the ground up. Your feet may not play an important role in your overall health but 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.

The 5 exercises outlined below (with the video) will strengthen your feet, help prevent pain, and improve your balance. Your knees, back and hip are all connected and the stronger and more flexible feet and ankles you have the less likely you are to have pain in these areas.

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.


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