Did you know that more than 100 million Americans suffer from knee pain? In fact, knee pain is the second most common chronic pain cause, and if you’re one of 20% of women enduring it – you should start dealing with it immediately.
Aside from knee pain, women are suffering from foot and hip pain on a day-to-day basis. With this said, here are 8 tips that can help relieve and even kill this agonizing chronic pain.
Heel raises. To begin, raise one of your legs and slowly raise the heel of the other leg until you’re on your toes. Now put the heel back on the floor and repeat the exercise 10-15 times on each leg. A good tip is to grab a chair and stand behind it while completing this exercise. Also, don’t forget that your movements should be precise and slow. This exercise will strengthen your muscles located around the knee.
Wall push. This exercise is one of the most efficient ways to deal with foot pain. To begin, face the wall and put both hands on it, making sure that they’re shoulder height. Now put one foot in front of the other and bend your front knee toward the wall, keeping your back knee straight. Your front foot should be relatively close (30 cm) to the wall.
Toe walking. The benefit of this simple exercise is that it can be done while running around your household chores. To begin, just walk on your toes for 5-15 minutes or until they’re red. This exercise will give your feet a little workout and strengthen your calves significantly.
Leg raises. This exercise can help you strengthen your iliotibial band – the band responsible for your leg motions. Completing this exercise regularly, you can reduce your hip pain. To begin, lie on your left side and extend your left arm out for maintaining balance. Now lift your right leg up, as high as you can, after what bring it back down and repeat the exercise with your left leg.
Ankle circles. In case your ankles are too week, complete this exercise when you have a free minute. To begin, stand up and raise one leg. Start making circles with the foot of this leg. Repeat the exercise 10 times in outward circles and 10 times in inward circles for each foot.
Heel pumper. Famous American personal fitness trainer Jillian Michaels believes this exercise is essential for women having pain in the balls of their feet. To begin, sit on the chair, put a tennis ball under the heel of each foot and pump your heels up and down on the ball. Enjoy the massage for 2 minutes and then walk around to release the tension on the balls of your feet.
Toe games. This exercise is also known as ‘grabbies’. To begin, curl your toes, put something on the floor and try grabbing it with your toes. To make the exercise more complicated, try grabbing the items from the ground and putting them into a basket. It’s all with your feet only.
Bonus – acupuncture feet massage. After a long working day, when you’re completely tired and almost burnt out, just put your 2 thumbs between toes 1 and 2, 4 and 5, and gently massage your feet up to 15 minutes. This is the easiest method of quick relaxation!
Before you start completing the exercises mentioned above, let’s keep things straight: there are certain rules that make your physical activities effective or ineffective, and knowing these rules is essential:
- warm up your joints regularly – and you’ll see the first effects in a few weeks;
- complete each exercise slowly, gradually increasing the movement amplitude;
- adjust the complexity level based on your physical abilities and individual feelings;
- complete the suggested exercises in conjunction with flexibility exercises and day-to-day walking;
- if you exercise on an ongoing basis, your joint mobility improves and painful feelings disappear.
As these exercises are suitable for everyone whatever your age, try to complete them every day! Hopefully, you’ll stay pain-free for as long as possible. Do you know any other magical tricks that help you release muscle tension and relax? Share them with us!