Simple Exercises to Relieve Chronic Knee, Foot and Hip Pain

Dealing with chronic knee, foot, or hip pain can be challenging and impact your daily activities. However, incorporating gentle exercise into your routine can help relieve discomfort and improve mobility.

Here are some simple exercises designed to relieve pain in these areas:

Knee Pain Relief Exercises
1. Quadriceps Stretch:

Stand next to a wall for support.
Bend one knee and bring your heel toward your buttocks.
Hold your ankle with your hand and gently pull until you feel a stretch in your thigh.
Hold for 20 to 30 seconds, then switch legs.
2. Hamstring Stretch:

Sit on the edge of a chair with one leg extended out.
Reach toward your toes, keeping your back straight.
Hold for 20 to 30 seconds, then switch legs.
3. Wall Sit:
Stand with your back against a wall.
Slide into a sitting position with your knees bent 90 degrees.
Hold for 20 to 30 seconds, then slowly come back up.
Foot Pain Relief Exercises
1. Toe Stretch:

Sit comfortably and extend one leg.
Pull your toes toward your shin, feeling a stretch along the sole of your foot.
Hold for 20 to 30 seconds, then switch feet.