Last Updated on January 7, 2021
In 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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To 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
Toe 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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To 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.
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