6 Exercises to Kill Chronic Knee, Foot or Hip Pain
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- Опубліковано 6 чер 2024
- If you, just like 15 to 25 percent of people in the US, suffer from chronic knee pain, or just get tired sore feet from constantly being on the go, pay attention to these 6 exercises to cure chronic knee, foot or hip pain. You don’t need an expensive treatment if you regularly perform the simple workout at home. Knees are the second largest source of recurrent pain, and once you add in the feet and hips, it turns out that the legs can cause big problems for a lot of people.
Simple tip-toeing, besides strengthening your calves, helps improve your balance by reducing the area in contact with the ground, which makes keeping your balance quite a challenge. It strengthens your glutes and core muscles, improves your posture while simultaneously relieving back pain, increases the flexibility of your ankles, stretches the muscles around your shins, which are an otherwise difficult muscle group to target.
Heel raises, ankle circles, resistance training and toe games are all effective exercises for relieving pain in different parts of your legs.
Try to do rolling foot massage on a daily basis and do as many reps as you want or have time for. It gives the bottom of your foot a nice stretch and prevents foot-related injuries in the long run.
Music: Diamond Ortiz - Inevitable
ua-cam.com/users/audiolibrary...
TIMESTAMPS
Exercise #1. Heel raises 1:01
Exercise #2. Tip-toeing 3:22
Exercise #3. Ankle circles 4:34
Exercise #4. Resistance training 5:47
Exercise #5. Toe games 7:42
Exercise #6. Rolling foot massage 9:24
Bonus 10:04
SUMMARY
-You’ll need to grab a chair for this exercise. Stand behind it and use the back of the chair to support yourself. This exercise helps strengthen your ankles and works the muscles around the knee.
-Simply tip-toe around your house kind of quickly. This will strengthen your calves and give a little workout to your toes and the balls of your feet. Aim to do this exercise regularly for 5 to 15 minutes or until you get tired.
-This exercise helps loosen up the tendons and muscles in your legs and ankles. It’ll improve your flexibility, range of motion, and overall comfort while walking or standing.
-Resistance training targets the muscles in your calves and inner and outer thighs, not only toning but also strengthening them.
-Toe games is an important exercise because it strengthens the tiny muscles in your toes and feet. They tend to be underdeveloped, which can be a big problem since they support your arches, keep your toes properly aligned, and even contribute to balance.
-Rolling foot massage works the muscles in the heels and balls of your feet. It’s also a nice relaxing massage for your arches.
-If your feet are killing you after a long day, use one thumb to put pressure on the spot between your big toe and pointer toe and use the other thumb to press the point between your ring toe and pinky toe. Gently massage these spots for up to 15 minutes for easy and quick relaxation.
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7:41 Isn't he just cute? Oh my!
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I have been limping around for almost 2 years with recurring knee pain. The pain went away almost instantly after doing these six exercises. After a week of doing these exercises, I can squat down and tie my shoelaces without pain. I am super impressed with the speed of how my knee pain is disappearing.
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Congrats!
1. Heel Raises 2. Tippy Toes 3. Ankle Circles
4. Resistance Training 5. Toe Grabs
6. Rolling foot massage
Thanks
Thank you.
❤
Great job!
Thanks
Such easy instructions to follow! Thank you Bright Side 💡
Mii de mulțumiri pentru minunatele informații!
Thank you. I have done some of these in a seniors’ exercise class. Will do again with yours.
Thank You,Those Exercises Are Great 👍
thank you so much Doc very excellent tip !
Good exercises!
Thank you! Great exercises!
Thank you so much for sharing. I will definitely try it. 😍
Thank you so much for sharing this video......🙏I'll start doing the exercises today itself.
THANKS YOU FOR YOUR TIME, IT IS VERY HELPFUL.
Thank you very much for all the knowledge.❤️
This is one of the greatest videos I've seen, to do treatment at home.
In 2000 I had a bad back I could hardly walk without pain.
I refused to go to therapy, as I knew it would be painful.
So I started doing movements on my own, I really didn't know what I was doing, but I just figured I"d move slowly and if anything was really uncomfortable I would stop, at therapies they kind of keep going.
I didn"t need someone to tell me how I was feeling or pushing me to where I really hurt.
Well, as I said I did movements for about maybe 6-9 weeks, I didn't really document, but I prayed to God with every single pain, asking please, please help me.
And guess what!!!!
almost every single exercise in this video I used I don't know how I even learned these exercises I just know they made me feel way better and I got well.
I know I could have easily used pain meds or done surgery as they requested but No way, I had to try it myself.
Now 2018 a few things have come and gone but not anything that I couldn't exercise it out. I had"t been very active due to other medical issues, but these exercises do really work. I feel that if one doesn't even try to do things on their own, yes the doctors will take over.
In fact someone on another video responded to my comment, his response was good advice.
So lets try before putting this video down, because when you really hurt your gonna want to know what to do.,,,
No one really knows until your body goes out and you'll be so angry you don't even want to say anything, but think bad ly towards others that want to touch or look at you wrong. Even if you are not hurting still do these great exercises, It made me well and lots more springy in step.
love and peace :)
I follow you on this one so i can feel it so good. Thanks.
Thanks for the excellent video,,,, recently fell down 4 steps,, and jarred and did a job on getting my legs with painful spasms, No breaks luckily,,,, however the spasms are unbelievable,, I am just starting this video,,, and am starting to feel relief. Glad I found this video. Have a great day.
I learn more and more every time you upload, thank you!
Great, it really activates the whole of the body too. On the soles there are very important acupressure points. Excellent 👌👌👍👌
I have flat feet and have a lot of pain in my feet and ankles I think after doing these exercises I might get some relief.Thankyou.
Wow THANKYOU BRIGHTSIDE you always came up with good vids Keep up the good work 😄
I
Than you. I. Will start this exercise immediately.
Thank you for sharing this video. It helps a lot. So relieving. Great exercises.👍☑️
Great tips. Thank you. 🙏🙏🙏
Thank you. It works. I'm grateful. Blessings
Good One. All are very simple and indoor exercises. Thank you.
Thanks for sharing this video,,I have been struggling of the pain from my hip to toes. Be blessed always ❣️
🌞🙏😇
Easy and most helpful exercise 👍 thank you so much
Absolutely amazing 😀😀😀 thank you so much 💗
Pretty cool 👍😎 video, very helpful. Thank you so much ❤️
Thank you so much sir.
Thank you this has helped me tremendously
Appreciate for sharing this excellent exercise program.
Good morning and thank you very much sir. The narration is sweet, short but with enormous benefit. It is amazing that with simple and slight use of one's energy, the exercises can be effectively worked out. Even more simple, as it costs you not a shilling!!! Kind regards. Sreenivas M.
To The
@@SagarSharma-os4vi ....
Awesome and relaxing!
Thank you, I need it right now this video 🙏thanks 💙💚🙋♀️
It's wonderful! thanks for good video. after watching I am ready now.
Thank for sharing...much needed video. B Blessed
Bravo! Thank you for these helpful exercises!
Great. Love ur videos
Always helpful!
Thank you. I really needed this.
useful exercise. thanks.
Exercises explained by shri Dixit Hi are very much useful. I had a problem in my knees.They got stif. I was not able to climb the stairs. By doing the exercises daily I got 50 percent relief in 10 days.Thanks to You tube and Shri Dixit Hi for doing such a good job.
Can u please share link here about shri Dixit to see excersize
Thank you..think these exercises will be very beneficial!! ♡
Thank you God bless you
It is great . Thank you for uploading and sharing !
Thanks! I'll definitely try some of these! :)
Thanks for posting keeping going
Thank you! Great help!🇨🇭🇨🇭🇨🇭
"Heel Drop" calf raises that engage eccentric loading are superior to regular calf-raises for many of these issues. Stand with balls of feet on a step and drop below the edge then raise slowly. Start using both feet than transition to single foot over weeks after strength is built. This is used by sports physicians for fasciitis as well as achilles issues.
Yesss
When I had really bad plantar fasciitis, putting my feet on the floor when rising each morning was excruciating. This exercise helped:
Sit up in bed, and lift each foot off the ground. Move just your feet as if “writing” the alphabet. By the time you get to “Z”, the fascia will have stretched enough so there’s no pain.
Thanks for sharing this. Did you manage to completely get rid off plantar fascitus problem. If yes, what medication did you take for permanently getting rid of the same. Thanks
@@vishwanathbalasubramanian501 this is something I did every morning before getting out of bed. The cortisone shot helped the longest, although it hurt like the dickens the first time.
@@HeronCoyote1234 What is cortisone shot?
@@vishwanathbalasubramanian501 Cortisone shots are injections that can help relieve pain and inflammation in a specific area of your body. I’ve had one in my heel, and one to relieve “trigger thumb” (like carpal tunnel), just above my thumb.
@@HeronCoyote1234 Thanks. Did taking injection permanently resolve the issue or did it recur after some days.
so good and simple thanks for this
Currently have a client who's ankle is prone to caving in underneath her!?
Will definitely be trying some of these! 👍🏼
Very helpful was searching.. I was suffering.. Tanq there
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It would be nice if you did a video workout to each part of the body, knee, foot and hip. They’d be short but still followable.
its really useful to strengthen the foot thanx
Thank u. I'll start today.
Luv ur vids and the exercises actually work
Beautifully wonderful!!! Thanks very much for sharing.
M
May God bless u! Excellent exercises.
I knew about a few of these, enjoyed watching !
Very useful video especially for elderly
I love this exercise! I have all these problems,its really brotherly me a lot thanks for sharing 👍🏼👍🏼👍🏼👍🏼8/8/18
Something that has helped strengthen my tendons and toes and has helped correct my hammer toes has been a device called "Yoga Toes." They are made out of soft plastic and are simple toe separators. It is very uncomfortable at first but give it over 10 mins and my feet feel very relaxed. I have almost totally flat feet and that has been a huge issue.
Where did you find it ? Would you have a picture ? (I’m in a non English speaking country)
Very informative and nicely done video. Thanks🙂👌.
Great video. Perfect fir me
Left Knee problem.
Thank you
I enjoy these helpful health videos....keep it up👏🏻👏🏻👏🏻👍🏻
Great. My Physical Therapist indicated some of these exercises. Thanks
Doris Ruiz 🤲
Hope your ankles have completely recovered. If they haven’t, hope this helps 👉 A complete self-help physical therapy book from Amazon..
.
📚"Physiotherapy Treatment Illustrated For Flat Feet (Pes Planus) Foot & Ankle Problems".
.
It has helped me before:
🙏 cut down recovery time &
🙏 cut down medical expenses e.g. visit to doctors, surgeries
❤️ Hope it will benefit everyone who needs speedy pain-free rehabilitation.
Thank you very much 🌷
Very very...... Helpful. Thank you.
just timing this..:) it hlps really thanks so good!
your exercise are super
Great exercises I need this
I don't have the pain but what a huge help to people who do. I wish they could all benefit from it.
Yes I have that kind of pain so thanks for sharing and advise Godbless you I'm from Paris
There are several tips for relieving hip flexors pain at home
Gradually start walking further daily
Try an anti-inflammatory diet
Consider starting yoga classes
Checkout some online courses
(I read these and the reasons they work on Fergs pain ease website )
*TEACHABLE MOMENT😊👍🏾*
Clear explanation and very useful. Great
Thanks n deserve appreciation.
Hello Sir interesting video, what about making a video about exercises for back pain . Thank you.
thanks my friend. your nic video
Thanks these Exercises r very useful 👍
Great thank you so much 😊
LOVED this. Gonna continue to do these exercises :)
Did u find any improvement
Mariah Glenn Hiiiiiiiiiiiiiiiiiiiiiiii
Mariah Glenn good
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What a coincidence I was just having knee pain and your video s notification came ... Thank you bright side
Me too
Mee too
Merveilleux
Seems workable . We will try soon .thanks.
It is very helpful thank you so much
So easy and useful exercises
Hi great exercise, my knees are swollen and off late it has started getting like knock knee, what exercise can you recommend for this please
Thank u so much for this video..
Thank u sir . this exercise is very effective and useful.
Thanks, will share this to my parents 🤗
very nice
Air Elegant u
When I used to go to my physical therapist he would have me do all these exercises. It does help.
Thank you so much.. its really helpfull
Really very useful exercises all are thank you so much
I think these exercises are going to help me. I'll start today itself. .
Any Updates?
You doing wonderful work. Please show some exercise when l sleep then l feel my feet heavy and tight. Give me advice.
Thank you very much. It is very useful
Thanks. How about very bad tightness and spasm pain in the lateral side of thigh up to the knee.
Help appreciated
Thanks bright
Thank U from the bottom of my heart for not taking a skinny supermodel to demonstrate these exercises.
Stephanie Beulens Whats that for Thanksgiving?Thats not important!
Thank you i neede this for mh soccer tryouts