Erase Foot, Knee and Hip Pain With Just 6 Effective Exercises in 10 Minutes!


Most people constantly complain about pain and fatigue in their legs after the workday. This is the result of a sedentary lifestyle and a low level of physical fitness.

In fact, regular exercises helps to relieve pain and its accompanying symptoms. It also helps reduce fat in the legs so that they become thinner and tighter. You will find below some of the six best exercises to get rid of knee, hip and foot pain.

We recommend: 5 leg workouts you can do at home without equipment

1. Heel raises

Stand behind a chair, hold it firmly and lift one leg by simply bending the knee. Then sit on the top of the other foot and lower the heel back down. Do 20 repetitions with each leg. This will strengthen the muscles of the ankle and knee.

2. Walking on tiptoe

All you have to do is walk on your tiptoes for about 15 minutes a day to strengthen your toes and calves. You can also do it by dancing or walking like this when you clean your house.

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3. Toe curls

Stand straight and flex your toes (as if using your hands) to grab a towel, pen or other object on the floor. Repeat with both feet. This exercise will help you strengthen your toes.

4. Resistance band

Attach a resistance band to the foot of the couch or chair, place one leg under it and bend the knee slightly. Grasp the band with your toes and pull it toward you. Then return to the starting position and repeat 15 repetitions with each leg to strengthen the plantar muscles and outer muscles of the thigh.

5. Foot rotation

Grab a chair and lift one of your legs off the floor. Start turning that foot clockwise and do about 10 rotations. Then switch to counterclockwise and do 10 turns.

6. Ball steps


Grab a tennis ball or softball under your foot ( if you sit down you can do this more easily). Press your foot on the ball and place your full weight on it. Moving your feet to perform a semi-massage is a great way to help activate your circulation.

Keep reading: 11 Stretches to improve your posture and relieve back pain

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