Published in: Back pain

Foot Exercises To Relieve Back, Hip and Knee Pain

Author aram

Published on: December 18, 2015

Foot Exercises to Relieve Back, Hip and Knee Pain

Did you know that your feet could be triggering all the pain you get on your knees, hip or back? Arthritic joint pains are a major cause of this; nonetheless, one can easily alleviate them through simple daily exercises performed at home. They are DIY foot exercises that can be performed anywhere anytime.

Sit-Stand Exercise

Just as the name suggests, it’s a simple routine of sitting and standing on a chair or couch. This is performed to loosen up the stiff knee joints and also build more muscle on the thighs. To gauge one’s pain threshold, it is good to first start with an elevated chair before moving to a low stool or couch. The joint movements should always be monitored and have a supporting structure, like a chair, to hold onto in case one is too weak to move on their own. A set of 12 repetitions are enough to steer off in the right direction.

Toe Presses and Walking

These are foot exercises that put more effort on the bottom than any other leg part. For toe presses, the patient stands upright with the knees bent a little. Then they instantly grip the floor with their toes and hold that position for about 4 seconds before releasing them. Quite simple and 10 reps done thrice a day are enough to alleviate pain.

Toe walking on the other hand targets the toe muscles as well as ligaments. This is a strenuous activity and may suit that patient who is well advanced in the exercises. It’s performed by standing on toes like a ballerina then walking forward for 10-20 seconds. The exercise is repeated in intervals of 10 seconds, at a rate of five per day.

Knee Squats

This exercise gets both the knees and toes working to get rid of arthritic pain. 10 squats a day are enough increasing the downward distance as the feet get stronger. A chair should be close by if support is needed but the exercising individual should not see it as a crutch; it’s only there to help avoid injuries.

Leg Stretches

This is the most relaxed exercises of the three as they are performed in a sitting position. One sits on the floor with their backs pressed against a wall and the legs stretched far out. Then the right knee is bent till it reaches its limit, which is when the pain starts to kick in. To get the most out of this exercise, the heel should always be pressed on the floor during the bent-and-hold position to prevent it from moving when the leg is strained. About 10 reps are enough to mobilise the knee and foot joints.

Walking

It may sound absurd since most arthritic patients view walking as sacrilegious. Nonetheless, it’s a simple form of exercise that alleviates arthritic pain. Walking for at least 30 minutes is all that is required; it could be the distance to work, the mall, or son’s school—there is plenty of freedom in choosing a walking route. It’s also killing two birds as the body loses calories and fat, shedding off some of the weight exerted on the feet and knees.

Knee and foot pains don’t have to disrupt day to day life as one can find relief in the above mentioned foot exercises. It’s best to start off with the simplest, as the body gains strength and mobility, and then move to the strenuous ones.

If you are suffering from foot, leg or back pain then contact us for a biomechanical assessment.