Posture and anatomy are key factors avoiding back, knee, or hip pain. If you think that your feet are not very important part of your body, you are wrong. The feet are the most hardworking and overwhelmed body part in terms of physical activity. The feet are responsible for backing the movements and if properly taken care of, they can help you with hip, knee and back pain.
Acupressure is a therapy developed over 5,000 years ago as an important aspect of Asian, especially Chinese, medicine. It uses precise finger placement and pressure over specific points along the body.
The following 5 exercises are going to improve your balance, strengthen your feet and prevent pain.
Toe Press
Before you start doing any exercise, you need to warm up the leg muscles. Toe presses are an excellent way of doing it. Start by standing tall and then bend slightly in the knees. Additionally, grip the floor with your toes and hold for a few seconds. At least, release and make 10 repetitions 3 times daily.
Toe Walking
Toe walking will help strengthen the muscles in your toes, as well as the ligaments and muscles surrounding the balls of your feet. To perform the toe walking exercise all you must do is stand on your tiptoes and walk forward for 20 seconds.
Once you have completed this walk, rest for 10-15 seconds. Repeat this exercise 5 more times. Note: this exercise should be performed 2 times a day for best results.
Ankle Circles
Having mobile and flexible ankles is very important since if they are tight and restricted they can cause muscle and joint pain. Moreover, thigh muscles can cause back, hip and knee pain.
In order to perform ankle circles, put your back to the floor and extend one leg over your head. Rotate the extended leg’s ankle clockwise for 10 counts. Then, rotate the extended leg’s ankle counter clockwise for 10 counts. Switch legs and repeat.
Resisted Flexion
This exercise is excellent for the foot’s small muscles that are vital for maintaining balance. This exercise will help you tighten your muscles and will prevent injuries. An exercise band is needed for this exercise.
Sit in floor, straighten the feet in front of you and wrap an exercise band around the bedpost. After that you need to put the band on the top of your feet and lean backward in order to tighten the band.
Finally, you should band the foot backward and keep this position for 5 seconds. Make a break, and repeat 10 times more.
Toe Pencil Pickups
These are very easy and simple exercises which can be done everywhere. All you need to do is to place a pencil on the floor and lift it off the floor. It is advisable to keep it for 10 seconds then you can release it. Repeat this movement 5 times for each foot. This exercise routine should only take about 20 minutes to complete.
Preform these exercises in succession of each other every 2-3 days for best results.
Watch the video below illustrating all 5 exercises.
Source: healthynaturalteam
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