12 stretching exercises to relieve foot, hip and knee pain that you can do at home

12 stretching exercises to relieve foot, hip and knee pain that you can do at home

Problems with the legs and knees are not only a concern for the elderly, pain in the lower extremities can occur even in young people and middle-aged people. When your legs break in pain, the last thing on your mind is exercise (and that includes walking).

Imagine your surprise if we say that it is possible to relieve pain in the lower body by performing the right stretching exercises. This ingenious selection will make you forget about knee and foot pain forever!

1. Massage Roller Exercises

Place the roller under your right thigh, leaning on your right side. Then cross your left leg and place it on the floor in front of you. Now lift your left leg, place your right hand on the floor and let the roller roll along your thigh (stop when it is just above your right knee). Then lower your left leg and return to the starting position. Repeat with the other leg.

This will help get rid of the inflammation of the iliotibial tract that causes knee pain.

2. Raising heels while standing at a chair

Place your hands on the back of a chair, place your feet shoulder-width apart, then gently lift your heels off the floor, being careful not to bend your knees. Hold this position for 6 seconds, and then just as gently lower your heels to the floor. Repeat 10-15 times.

This will help strengthen the muscles in your ankles and knees.

3. Foot stretch

Sit on a chair and cross your legs. Grasp your toes and pull them towards you until you feel a stretch in your foot. Hold this position for 15-20 seconds, then repeat the exercise 3 times.

This exercise will make life much easier for women who like to walk in heels.

4. Tiptoe walking

Do the exercise for 5-10 minutes and try to walk faster than usual.

It will help strengthen the calf muscles.

5. Straight leg raise

Lie on the floor, bend your knee and place it on the floor. Straighten the other leg and raise it to the level of the knee of the first leg. Do three sets of 10-15 reps.

This exercise will help tone the knees and strengthen the muscles in the front of the byrd.

6. Wall squats

Stand with your feet shoulder-width apart and lean back against the wall. Sit down slowly. Hold for 5-10 seconds. Each time, try to keep the body in the squat for a couple of seconds longer.

This will help strengthen your knees and leg muscles.

7. Lifting a towel from the floor with your foot

Repeat 10-20 times. You can add a heavier item later.

Sounds silly, but it will help train your legs.

8. Stretching the back of the thigh

Lie on the floor facing the door. Place your right foot on the doorframe with your knee slightly bent. Pull your leg closer to you, take 10-15 deep breaths, and then switch legs.

This exercise will help stretch your hamstring muscles and reduce knee pain.

9. Stretching the back of the leg

Stand facing the wall, put both palms on it shoulder-width apart. Place one leg about 30 cm from the wall and bend the other at the knee. Press your front leg against the wall so that you feel a stretch in your back leg. Do three sets of 15 seconds with each leg.

This will help relax your shins and ankles.

10. Side leg raise

Lie on your side, bend your bottom leg and keep your top leg straight. Place your hand on the floor, lift your top leg 45 degrees, hold for 5 seconds, and then release. Repeat 10-15 times with each leg.

This exercise will help stretch and strengthen your thighs.

11. Stretching “Four”

Lie on your back, place your feet on the floor. Place your right ankle on your left knee and wrap your arms around your left thigh. Then gently pull your left knee towards your chest. Repeat with the other leg.

Stretching the muscles of the thigh and buttocks will positively affect the condition of the knees.

12. Hip flexor and quadriceps stretch

Lie on your stomach, take the stretching strap and wrap it around your right foot, holding it with both hands. Gently pull the belt until you feel the stretch in your muscles. Repeat with the other leg.