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2. Calf Stretch:
Stand facing a wall with your hands on the wall at shoulder height.
Step one foot back and press your heel into the floor.
Bend your front knee slightly and lean forward until you feel a stretch in your calf.
Hold for 20 to 30 seconds, then switch legs.
3. Foot Roll:
Sit in a chair and place a small ball (such as a tennis ball) under your foot.
Roll the ball under your foot from heel to toe, applying gentle pressure.
Do this for 1 to 2 minutes on each foot.
Hip Pain Relief Exercises
1. Hip Flexor Stretch:
Kneel on one knee with your other foot in front, forming a 90-degree angle.
Push your hips forward slightly until you feel a stretch in the front of your hip.
Hold for 20 to 30 seconds, then switch sides.
2. Glute Bridge:
Lie on your back with your knees bent and your feet flat on the floor.
Raise your hips toward the ceiling, squeezing your glutes at the top.
Hold for a few seconds, then lower back down.
Repeat 10 to 15 times.
3. Hip Rotations:
Sit on the floor with your legs bent and your feet flat.
Gently lower your knees to one side, keeping your feet in place.
Hold for a few seconds, then bring your knees back to center and lower to the other side.
Repeat 10 to 15 times on each side.
Bottom Line
Incorporating these gentle exercises into your daily routine can help relieve chronic pain in your knees, feet, and hips. Consistency is key, so try to perform these stretches and movements regularly to see improvement. Always consult a healthcare professional before beginning any new exercise regimen, especially if you have pre-existing conditions or severe pain. By spending a few minutes each day doing these exercises, you can improve your mobility and enjoy a more active, pain-free life.
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