C. Booth
Last Updated on July 6, 2018
© PinterestIn fact, between 15 percent and 25 percent of Americans have knee pain, which in many cases, leads to chronic pain. However, most of us suffer from fatigue and mild injuries every now and then.
To end the pain and discomfort, we’ve collected the best tips on how to use physical therapy so you can feel relieved.
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#1 – Heel raises
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© BrightSide.meTo do this simple exercise, all you need is a chair.
– Stand behind the chair and raise your left leg.
– Start to lift up the heel of your right leg slowly so you’ll be standing on your toes.
– Move your heel back on the floor at a slow pace.
– Repeat for 10 to 15 times on each leg.
These movements will work on the muscles around the knee and make your ankles stronger.
#2 – Toe walking
© BrightSide.meToe walking is the simplest (and effective) exercise you can do while doing your chores around the house. Try to walk around on your toes quickly and keep it up for up to 15 minutes or until you get tired. This will make your calves stronger and offer a small, beneficial workout to both the balls of your feet and your toes.
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#3 – Resistance training
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© BrightSide.meTo start this exercise, all you’ll need is a resistance band.
– Fix the resistance band around any solidly standing piece of furniture.
– Place your left leg under the right one in a way that it’s a bit bent at the knee.
– Grab onto a band with the foot of the right leg.
– Now pull the band as you bend your foot in the direction of your head. Do it slowly.
– Repeat for 10 to 15 times on each leg.
This works on your inner and outer thigh muscles and your calf muscles.
#4 – Ankle circles
© BrightSide.meThis exercise will help strengthen your weak ankles. Follow these steps:
– Raise one leg, whether you’re standing up or sitting down (whatever makes you more comfortable.)
– Move the foot of your raised leg in a circular motion, slowly.
– Repeat for 20 times in both inward circle and outward circles for each leg.
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#5 – Toe games
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© BrightSide.meThese games are known as grabbies and they’re a wonderful way to exercise your toes every day.
1 – Curl your toes, then stretch them, and repeat.
2 – Place a towel or thick piece of cloth on the ground and use your toes to grab onto it.
3 – Place small pebbles on the floor and try to put them one by one in a bag using your toes.
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#6 – Walking on balls
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© BrightSide.meTo help the balls of your feet relax and stay healthy, do the following:
– Get a tennis ball or any other ball with the same size.
– Sit comfortably on a chair and put your foot on the ball.
– Step on it slowly and start pushing the ball with your foot toward and the backward.
– Enjoy!
Include these simple exercises in your daily routine to combat pain and stay healthy.
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