Foot Exercises to Relieve Pain in the Back, Hips, and Knees

Did you know that your feet can have a direct effect on pain in your back, hips, and knees? We didn’t either until we read this article on TheHeartySoul.com. They listed five foot exercises that can help relieve pain in your back, hips, and knees.

The exercises are:

1. Toe presses – stand tall and bend your knees slightly. Grip the floor with your toes and hold for a few seconds for one rep. Perform 10 reps three times a day.
2. Toe walking – stand on your tiptoes and walk forward for 20 seconds. Once you completed the 20-second walk, rest for 10-15 seconds. Repeat five times.
3. Ankle circles – lay on the floor and extend your leg over your head. Rotate the extended leg’s ankle for 10 counts. Switch legs and repeat.
4. Resisted flexion – you will need a resistance band for this exercise. We recommend buying a CanDo® band from one of our dealers or directly from us. Sit on the floor and straighten your feet out in front of you. Wrap the exercise band around a sturdy surface, such as a bed post or the leg of a table and then place the band on top of your feet. Slide back until you feel tension in the band. Flex your foot backward and hold while you count to five. Repeat on each foot 10 times.
5. Toe pencil pickups – You will need a pen or pencil for this exercise. Stand in front of the pencil or pen you want to pick up. Use your toes to grab it and pick it up off the ground. Hold it in the air for 10 seconds and then drop it. Repeat with the opposite foot. Perform this exercise 5 times on each foot.

The Hearty Soul says this workout should take about 20 minutes. They recommend performing it 2 – 3 times per week for the best results.