These 5 Exercises Will Help You Overcome Hip, Knee or Foot Pain

About 25% of people in the United States experience pain in the thigh, knee or leg. Here are some exercises that can make you feel better and relieve pain.

1- Raise the heel

This exercise targets the muscles around the knee and strengthens your ankles.

How to do it: You need a chair to hold on to. Lift one leg and slowly start on the heel of your other leg until you are standing on your toes. Place your heels gently on the floor. Do this exercise 15 times on each leg.

2- Walking

This exercise targets your toes and leg muscles and strengthens your calf muscles.

How to do it: Just walk quickly on your toes. Continue walking for 5 to 15 minutes.

  1. Ankle ring

This exercise trains your ankles.
How to do it: Sit on a chair and lift one leg. Begin to rotate the leg in a slow, circular motion.

Repeat this 10 times in the inner circle and 10 times in the outer circle. Do the exercise with each leg.

4- shoe game

These exercises strengthen your toes and do them every day.

How to do it: Roll your toes and then place a towel on the floor and hold it with your toes. Place a small pebble on the ground and try to pick it up and put it in the basket using only your toes.

  1. Walk on the ball

This exercise relaxes and trains the balls of your feet.

How to do it: Sit in a chair and pick up a tennis ball. Place your foot on the ball and step on it. Next, start slowly pushing the ball with your foot towards the toes and then back. Do this exercise for 5 minutes on each leg.

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