Foot, knee and hip pain are perhaps the most common of pains affecting millions of people worldwide. These are the joints usually affected the most by our stressful lifestyles at work. Surprisingly though lack of activity and remaining sedentary behind a desk for long hair can also give rise to such pains in the joints? At some point of time or the other, knee pain too takes its toll on many of us. Excess workout activity and sports can also result in minor injuries causing such pains. While your therapist will give you the best advice and anti-inflammatory medication, here is what you can do to help manage your pain and heal it faster. These six exercises have been created by experts and can help you with pain in the knees, foot and hip.
Heel raises use the calf muscles that are two separate muscles. The gastrocnemius muscle is the outermost back calf muscle in the lower leg while the other is the soleus muscle that is located just below the first. Heel raises strengthen these two muscles to prevent calf strain and cramps. It also reduces leg pain.
How to do it
Stand behind a chair and raise one leg. Now gradually raise the other leg heel till you can stand on your toes. Now lower your foot back to the normal position. Do this 15 times for each leg. First, start with 10 reps and graduate to 15. This strengthens the ankles and the muscles surrounding the knee.
Toe walking is a simple exercise that can be done even while you are doing your household chores at home. It strengthens the leg muscles and increases circulation with venous improvement in the legs. It also stretches the calf muscles and toes extensors.
What you need to do
Just keep walking on your toes or balls of your feet for up to 15 minutes till you get tired. Try to walk at a fast pace which will give your feet and toes a nice workout. This also decreases foot problems like swelling from sitting too long.