According to Classic Rehabilitation Inc., more than 100 million Americans have chronic knee pain. It is the second most common cause of chronic pain. Also, between 15 to 20 percent of men endure knee pain, and about 20 percent of women endure knee pain. Apart from knee pain, people are continually dealing with hip and foot pain too. It can become a nuisance to experience this pain, and it might affect your daily routines. With that said, here are six exercises that can relieve the pain.
Wall Squats: If your knee isn't 100%, the best thing to do is strengthen it with wall squats, according to WebMD. Start by standing with the back against the wall, and your feet shoulder-width apart. Begin slowly bending your knees. In case you feel any pain, then stand upright and take a break. If you are feeling no pain, go on bending your knees and keeping your back and pelvis against the wall. Hold this position for approximately ten seconds. The goal is not to bend your knees too deep. Repeat the exercise a few times and try to hold the position a few seconds longer every time.
Step-Ups: Here's an exercise that will put a little more strain on your knee, so it is important to take it slow, according to WebMD. For this exercise, start by placing one foot either on a step bench or the lowest step on the staircase. Keep your pelvis level, and begin to bend your knee and lower the opposite foot on the floor slowly. Touch the toe to the floor, then raise it back up.
Heel Pumper: Jillian Michaels, a known American personal trainer, suggests that anyone who has pain in the balls of their feet needs to do this heel pumper exercise. To begin this exercise, Jillian suggests that you sit on the bottom step of a staircase and place a tennis ball below the heel of each foot. Start using your body weight to create resistance by leaning your forearms on your knees. Once you have done that, begin to pump your heels up and down on the tennis balls. Repeat this exercise for two minutes and then walk around. You will feel the tension releasing on the balls of your feet.
Wall Push: According to the Chartered Society of Physiotherapy, the wall push exercise is one of the most efficient exercises for foot pain. For this exercise, begin by facing the wall and put your hands on the wall. Make sure that both hands are shoulder height. Next, put one foot in front of the other. Keep in mind that the front foot should be around 30 cm from the wall. Then, bend your front knee towards the wall while keeping the back knee straight.
Hip Bridges: Hip bridges can help engage your hip flexors, glutes, and hamstrings, according to Healthline. Lie flat on your back with your feet flat on the ground, and your legs bent. Then, use the weight on your heels to lift your hips up, so that they are in line with your knees and shoulders. If you are doing it correctly, you will feel a driving motion in your glutes and hamstrings.
Lying Lateral Leg Raises: Healthline says that lying lateral leg raises can help strengthen your iliotibial band. This part is partially responsible for your side-to-side leg motions. To do this exercise, lie on your right side and extend the right arm out for balance. Next, lift your left leg as high up as you can. Slowly bring your left leg back down, so that it’s back in line with your right leg.
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