There are probably a lot of medication that will help you prevent back, hip and knee pain. But what is not usually known is that, if you take a good care of your feet, they can prevent pain in your knees, back and hip.
Here are 5 foot exercises that will improve your balance, help prevent pain and strengthen your feet:
1. Toe presses
Stretching out your toes and warming up your feet can cause e reduction in pain in other parts of your body. One of the best low impact exercises to warm up for your feet are toe presses. First, stand up and slightly bend your knees. Second, grip the floor with your toes and hold like that for 3 seconds. Repeat this exercise until you feel that your body is relaxing and the pain is going away in your hips, back and knees.
2. Toe walks
Toe walking will help you strengthen your ligaments, as well as the muscles in your toes and the muscles surrounding the balls of your feet. All you have to do is stand on your tiptoes and walk forward for about 20 second. After you have finished this walk, rest for 10-15 seconds, and then repeat the exercise 5 more times.
3. Pencil pickups
This exercise is very easy to perform and you can do this almost anywhere. All you need is a pencil or a pen. Place the pencil/pen on the floor and stand in front of it. Pick it up with your toes and hold it for 10 seconds, then drop it. Repeat this exercise until you feel the pain decreasing.
4. Ankle circular motion
Ankle flexibility and mobility are extremely important. If your ankles are restricted and tight, it usually causes the rest of your body to compensate for their flaws, and resulting in joint and muscle pain throughout your body, and also you may experience knee, back and hip pain.
All you have to do is put your back to the floor and extend one leg over the head. First, rotate the stretched leg’s ankle clockwise for 10 counts. Then, rotate it counterclockwise for 10 counts. Repeat this exercise with your other leg.
5. Foot flexes with resistance band
The small muscles in the foot can be really hard to reach and they may be the cause of pain in other parts of your body. These muscles play an important role in maintaining balance. If you strengthen these muscles, you can prevent foot injury.
To perform this exercise all you need is a resistance band. Sit on the floor, put your legs out in front of you and straighten them. First, wrap one part the resistance band around your bedpost and the other part on top of your feet. Flex the feet backwards against the resistance band and hold for 5-10 seconds.