Knee pain (and associated leg pain) is one of the most commonly experienced ailments in the US. In fact, knee pain occurs in patients of all ages.
Knee problems usually arise from some type of injury. However, pain is also associated with infections, arthritis or gout. The good news is that there are some easy ways to deal with pain from your home!
Check out this 6 easy exercises so that your hips, knees and feet are all right again.
1. Heel Raises
The easy elevation of the legs serves to create muscle around the knees and ankles. To do this exercise, stand in front of the back of a chair. Bend one of your legs backward until your foot reaches the thigh. Repeat these with a smooth movement controlled by about 15 repeats.
2. Toe walking
Toes can help exercise calves and toes. This is a easy exercise to do as you are busy at home. All you’ve to do is take a quick walk on your toes. You should move this way for about 10-15 minutes to get the maximum benefit.
3. Foot Rotation
You will need to tone up your ankles to relieve pressure on your knees and hips. The best way to exercise your ankles is to move your foot in circles.
Begin by standing up. Extend your other foot in front of your body and extend your toes. Move your foot in slow motion in a circle. Repeat 10 – 20 times. Alternate circles by moving clockwise and counterclockwise.
4. Resistance Training
Endurance training is a very effective way to develop leg muscles with a minimum amount of effort. Resistance exercise tubes is available at sporting goods stores. You can apply this tube, which offers different levels of resistance, to perform a variety of exercises.
For example, you can connect a part of the tube to the end of a foot and extend your legs forward. Constant resistance training will make your legs stronger and less vulnerable to pain.
5. Use your toes as hands
One way to increase the strength of your toes is to put them to work. Your toes support the knees and feet giving balance to the legs. Keep your toes pointed by using them to grasp objects. Make the toes work like fingers to grab towels, clothes or pens off the floor.
Try to move this elements to a container to tone the muscles and practice balance.
6. Start a ball game
You can apply a simple tennis ball to help relieve pain. To do this, take a seat in a sturdy chair. The kitchen table chairs work very well for this. Then, place the ball on the ground in front of one of your feet. Move your foot towards the ball and press with the center of your sole. Roll the ball back and forth over the length of your foot.
Repeat this process over and over again to help align the ankle bone with the tibia.
As you can see, many of this exercises work with the leg muscles that support the hips and knees. When you do this exercises daily, you’ll notice that your legs will be able to withstand an extended position and exercise. Problems on pain will disappear in a fairly short period of time. However, it’s important to continue doing these exercises regularly to maintain the health of your legs and hips.