Are You Suffering From Foot, Knee, Or Hip Pain? Here Are 7 Exercises to Kill It

6Maintain the position for 10 seconds

Hold the lowered position for 10 seconds and then stand up. Repeat at least 5 times and holding the position longer each time. With time, you can increase repetitions to 6-8 times. 

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7You can innovate the wall squat

If you are up to it then while in the squat position you can also elevate your legs alternately while resting against the wall. This is also good for strengthening the knees. 

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8Step-Ups

Step ups may strain your knees slightly more than wall squats so it’s best to do it slowly. You need a step bench for this but if you don’t have one, you can use the lowest step of your staircase. Place one foot on the step bench or step. Keep your pelvis level and bend your knee simultaneously lowering your opposite foot on the floor. Try to get your toe to touch the floor and then raise it back up again. 

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9Heel Pumper

This is a good exercise for those who experience pain the balls of the feet. You can do this using regular stairs by sitting on the bottom step. Place a tennis ball under the heel of each foot. Lean forward with your forearms on your knees to create resistance. Now pump your heel up and down on the tennis balls for at least two minutes. After you finish, walk around and you’ll notice the tension gone from your feet. 

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10Wall Push

According to the Chartered Society of Physiotherapy, this is one of the best exercises for chronic knee pain and foot pain. Face the wall and place your hands on it at shoulder height. Now place one foot in front of the other where the front foot should be at a distance of 30 cm from the wall. Now while keeping the back knee straight, bend your front knee towards the wall. 

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