13 Exercises To Relieve Hip, Foot, Knee & Back
Pain Over 100 million Americans suffer from chronic
knee pain. It’s the second most common cause of chronic
pain. In addition, between 15 to 20% of men endure
knee pain and about 20% of women are enduring knee pain. Aside from knee pain, people are constantly
dealing with hip and foot pain as well. It can become a nuisance to deal with this
pain and it can affect your day-to-day routines. With that said, keep watching for exercises
that can help the pain subside. 13. Wall Squats: If your knee is not 100%, the
best thing to do is strengthening it with wall squats. Begin by standing with your back against the
wall, with your feet shoulder-width apart. Start slowly bending your knees, if you feel
any pain, stand upright and take a break. If you’re feeling no pain, continue bending
your knees and keep your back and pelvis against the wall. Hold this position for about 10 seconds. The goal is to not bend your knees too deep. Repeat this exercise a few times and try to
hold your position a few seconds longer each time. 12. Bridging: Be sure not to over arch your back
by tightening your abdominal muscles before lifting. Lie on your back with your knees bent and
your heels on the floor. Push your heels into the floor and begin to
squeeze your buttocks and lift your hips off the floor until your shoulders, hips and knees
are all in a straight line. 11. Step-Ups: This is an exercise that will put
a bit more strain on your knee, so it’s important to take it slow. For this exercise, begin by placing one foot
on a step bench or the lowest step on a staircase. Keeping your pelvis level, start slowly bending
your knee and lowering the opposite foot on the floor. Touch your toe to the floor and raise it back
up. 10. Pelvic Tilts: This will help build strength
in your pelvic muscles and lower back. Lie on your back with your knees bent and
feet flat on the floor. Tighten your stomach muscles. You should feel your back pressing against
the floor and your pelvis rocking back as well. 9. Heel Pumper: Jillian Michaels, a famous American
personal trainer suggests that people who have pain in the balls of their feet should
do this heel pumps exercise. To start this exercise, Jillian says to sit
on the bottom step of a set of stairs and place a tennis ball under the heel of each
foot. Begin using your body weight to create resistance
by leaning your forearms on your knees. Once you’ve done that, start pumping your
heels up and down on the tennis ball. Do this exercise for two minutes then walk
around and you’ll the tension releasing on the balls of your feet. 8. Knee to the Chest: Lay on your back with your
knees bent and feet flat on the floor. Raise one knee to your chest and keep your
lower back pressed on the floor. Hold this position for about 30 seconds then
lower it back to the ground. 7. Wall Push: The wall push exercise is one of
the best exercises to do for foot pain. For this exercise, start by facing the wall
and put both hands on the wall, make sure they are shoulder height. Then place one foot in front of the other. The front foot should be about 30 cm from
the wall. Next, bend your front knee towards the wall
while keeping the back knee straight. 6. Bird Dog: Keep in mind that you should only
raise the limbs to heights where your lower back position can be maintained. Begin on your hands and knees and tighten
your stomach muscles. Lift and extend either your right or left
leg. Do this 8 to 12 times for each leg. 5. Hip Bridges: Hip bridges will help engage
your hip flexors, glutes, and hamstrings. Begin by lying flat on your back with your
feet flat on the ground with your legs bent. Next, use the weight from your heels to lift
your hips up so they’re in line with your knees and shoulders. If you are doing it correctly, you should
feel a driving motion in your glutes and hamstrings. 4. Lying Lateral Leg Raises: Lying lateral leg
raises will help strengthen your iliotibial band. This band is partially responsible for your
side-to-side leg motions. To perform this exercise, lie on your right
side and extend your right arm out for balance. Then lift your left leg as high up as you
possibly can. Then slowly bring your left leg back down
so it’s back in line with your right leg. 3. Partial Crunches: First, lie on your back
with your knees bent and your feet flat on the floor. You can either cross your arms over your chest
or put your hands behind your neck. Tighten your stomach muscles and begin to
raise your shoulders off the ground. As you raise your shoulders, breathe out. Go back down and repeat. This will help tighten up your core and improve
your abdominal strength, which will provide you with overall stability and improved function
of your main core muscles. This will help you move around easier and
reduce tension on your pain areas. 2. Wall Sits: Stand 10 to 12 inches from the
wall, then lean back. Have your back flat against the wall. Begin to slowly slide down the wall until
your knees are bent and your lower back is pressed against the wall. You may find that this one is difficult to
do at first, especially if you don’t have much lower body strength. But keep at it! If you continue to do this exercise, you will
notice that after a few weeks your leg strength will start to improve. 1. Press-Up Back Extensions: Lie on your stomach
with your hands underneath your shoulders. Begin by pushing up with your hands so your
shoulders begin to lift off of the floor. Try to hold this position for a few seconds
before resetting. Now that you know what exercises and stretches
you should do to help relieve foot, bac, knee, or hip pain, here is one form of exercise
that you should probably avoid if you experience chronic pain. Lifting Weights: If you have acute back, foot,
knee, or hip pain, lifting light weights can help relieve it. But if you have chronic back pain, you should
not be lifting weights because it could cause further pain and injury. You are also even more at risk to injuring
yourself further when lifting weights if you are using improper form. So if you are new to the gym or just want
to make sure you are lifting weights safely, it may be a good idea to hire a personal trainer
who can ensure that you are using the right form. This way, you can avoid hurting or injuring
yourself. What are some exercises or stretches you perform
to get rid of pain in certain areas of your body? Let us know in the comments section below!