25% of the population in America suffer from knee pain. It is the largest chronic issue in the country. Today we will present you a few exercises that will relieve the pain in your hips, knees and foot and make you feel much better.
This amazing exercise can be performed while doing other chores. You only have to stand on the toes and start walking around to enhance your calves and your feet and toes balls. Perform it for up to 15 min and stop when you feel tired.
Lift one of your legs as it is shown on the picture. Raise the heel of the other leg until you are on the toes and then slowly return the heel to the initial position. Repeat it 10-15 times per leg. This powerful movement will significantly strengthen your ankles and knee muscles.
Fix a resistance bend around a chair or couch leg, put one of your legs underneath the other and bend your knee a bit. Grab the bend with the toes of the top leg, and then bend backwards towards the head. Go back to the original position and try to repeat the movement 15 times per each leg. This exercise will strengthen your outer thigh muscles and calves.
You should simply lift the foot off the floor and then start rotating it 10 times inwards and outwards. Repeat it 2-3 times per each leg.
Walking on Balls
Place a tennis ball on the floor and then sit on a chair and put on of your feet over it. Push the ball all over the feet and perform it for 5-10 min.
Curl your toes and try to grab the floor while standing upright. Put a towel or pebbles on the floor and try grabbing it with your toes in order to make things easier.