thirteen exercises to relieve hip foot
knee and back pain according to classic rehabilitation
incorporated over 100 million Americans suffer from chronic knee pain it’s the
second most common case of chronic pain in addition between fifteen to twenty
percent 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 after a long day you might feel the need to rest but
if you keep moving it’s good for your entire body by exercising your back and
other body parts you’ll strengthen it along with your stomach and leg muscles
together they help support your spine and relieve your back pain with that
said keep watching for exercises that can help the pain subside before we
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13 wall squats if your knee is not 100% the best thing to do is strengthening it
with wall squats according to WebMD 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 number 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 straight in a
line do you know what exercises experts say should absolutely be avoided if
you’re experiencing chronic pain watch until the end and we’ll let you know
number eleven step ups this is an exercise that will put a bit more strain
on your knees so it’s important to take it slow saz WebMD 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 onto the floor touch your toe to the floor and raise it back up
number 10 pelvic tilts this will help build strength in your pelvic muscles
and lower back lie on your back with your knees bent and your 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 number nine heel
pumper jillian michaels a famous american personal trainer
suggests that people who have pain in the balls of their feet should do the
heel pump 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 and then walk around and
you’ll feel the tension releasing on the balls of your feet
number eight knee to the chest lay on your back with your knees bent and your
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 thirty seconds then lower back
to the ground number seven wall push
the Chartered Society of physiotherapy states that the wall push exercises 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 that they are shoulder height
then place one foot in front of the other the front foot should be about
thirty centimeters from the wall next bend your front knee towards the wall
while keeping the back knee straight number six
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 eight to twelve times for each leg number five hip bridges hip bridges
will help engage your hip flexors glutes and hamstrings says Healthline 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’re doing it correctly you should feel a
driving motion in your glutes and hamstrings number for lying lateral leg
raises Healthline states that lying lateral leg raises will help strengthen
your alota BIAL 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 as you
possibly can then slowly bring your left leg back down so it’s back in line with
your right leg number three 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 muscles 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 number
two 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 number
one 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 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 back 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 a cute
back foot knee or hip pain lifting weights can help relieve it but if you
have chronic back pain you should not be lifting weights because it could cause
further pain as well as injury you are also even more at risk of
injuring yourself further when lifting weights if you’re using improper form so
if you’re new to the gym or you just want to make sure you’re lifting weights
safely it may be a good idea to hire a personal trainer who can ensure that you
are using the correct 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 let us know in the comments section below
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