5 Foot Exercises That Will Relieve Back, Hip, And Knee Pain In Less Than 10 Minutes

Pain is a common part of of our lives, and back pain is among the most common. Like any body part, we have to keep it strong in order to work. But did you know that many types of pain stem in your feet? These are some great exercises to keep your feet strong.

1. Toe walking.

Toe walking strengthens the muscles in your toes as well as the ligaments in the food. Simply walk on your tiptoes for 20 second intervals. Rest for 10 to 15 seconds and repeat. Repeat the exercise a total of 10 times. If you can’t, work up to 10 times.

2. Ankle circles.

Flexibility and strength in your ankles is crucial. Our ankles can become tight and restricted, thus causing muscles in the legs to compensate. Simply lay down with your back on the floor, extend the leg, and do circles with your ankle 10 times in both directions. Make sure to do both ankles.

3. Toe presses.

Stand firmly with your feet shoulder width apart. Now, grip the floor with your toes for 20 seconds and release. Repeat 10 times. I usually do this one 3-5 times throughout the day.

4. Toe pencil pickups.

It may sound silly, but drop a pencil on the ground and pick it up with your toes. Five times with each foot. This helps with flexibility and builds connections between your brain and your feet.

5. Resisted flexion.

You’ll need an exercise band for this one. Sit on the floor with your feet straight out in front of you. Wrap an exercise band around a study chair or bedpost, then place the band on top of your feat. Slide back until you feel tension on the band. Now flex your foot backward for counts of 5. Repeat 10 times.