14 Do-At-Home Exercises To Relieve Chronic Pain In Feet, Knees, And Hips.
When You're In Pain
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Your lower body, which includes your hips, your knees, and your feet, can experience pain, and this will affect your daily routine. Exercise might seem like the last thing on your mind, and that includes walking. But you aren't the only one. Achilles tendonitis and plantar fasciitis are common foot conditions. Also, about 15% to 25% of folks in the US experience knee pain too, which is the second most common type of chronic pain. But physical therapy exercises can help you relive some of that discomfort. And you want to know what the best part of it is? These simple exercises can be done at home and don't take much time at all.
The Amazing IT Band Foam Roller
Ask any runner and they'll tell you that foam rolling is the latest thing. Then again, so is iliotibial band inflammation, which is the ligament that's outside of your thigh and runs from the hip to the shin. This can cause knee pain. How do you solve it? Try a foam roller. Place a foam roller below your right hip while laying on your ride side. Then cross your left leg over and let it rest on the floor ahead of you. Now keep your right hand on the ground and lift your left foot so it can roll down your right thigh, but stop when the foam roller is above the right knee. Now you can lower your left foot and return to the original position. Then you can do the same thing with the other leg.
Raise Your Heels
Grab a chair, because it's all you'll need in order to work out the muscles in your ankles and around your knees. Rest your hands gently on the chair in front of you. A counter will work too. Make sure your feet are separated by a few inches. Then raise your heels off the floor slowly, but your knees have to remain straight. Now hold that position for six seconds, then lower your heels to the ground slowly. Do this on each leg 10 or 15 times.
Sitting Plantar Fascia Stretch
Heel pain is most often the result of plantar fasciitis. That's when the thick band of tissue connects your toes (plantar fascia) with your heel bone. The pain caused when this flares up is no laughing matter. The most common symptom involves a stabbing sensation near the heel of your feet. To relieve this pain, try this stretching exercise. Sit and cross one foot over your other knee. Grab the tips of your toes and pull them back towards you until you feel your foot stretching. Hold this position for about 15 to 20 seconds and repeat this exercise up to three times.
Walking On Tip-Toes
Try toe walking. It's so easy to do, and it will strengthen your feet and your ankles. Plus, you can do this anywhere, anytime. You can toe walk while you're at the office or when you're at home. All you have to do is tip-toe anywhere from five to ten minutes, but pick up the pace and walk faster than you usually would. This doesn't just benefit the balls of your feet or your toes, but also your calves, which will strengthen over time.
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