Ever get off of work or just have a day where you have been very busy? Chances are you’re going to have some pain in your back, hip or knees, here are some ways to help!

Your feet are a big contributor to your different body parts. Every day you get up and walk, or stand. Standing or walking can lead to other body parts aching like your knee, back and neck. In fact, 19% of the U.S. population has an average of 1.4-foot problems each year. The pains though could be the type of floor you are walking on, the shoes on your feet or foot problems. Thankfully there are ways to exercise your feet and help the pains in your body

Here are the 4 exercises that will help you feel better!

1. Toe Press– As you know, it is very important to warm up before any exercise. So it only makes sense to warm up your feet before exercising. Toe presses are a great way to warm up, and they are so simple. Here is what you do: Stand tall and bend slightly in the knees. Next grip the floor with your toes and hold for 3 seconds. Release and perform a set of 10, 3 times a day.

2. Ankle Circles– If your ankles are tight you may be experiencing back, hip and knee pain. It can also cause the rest of the body to result in muscle and joint pain. To do the 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 switch legs, perform 10 sets of ankle circles.

3. Toe Walking– This next exercise should be done twice a day for the best results. Toe walking strengthens the muscles in your toes as well as ligaments and muscles. To do this exercise all you have to do is stand on your tiptoes and walk forward for 20 seconds. Always rest 15-20 seconds in between each walk.

4. Toe Pencil Pickups– For this last exercise you pick up a pencil with your toes. Sounds simple, right? Well, it is simple! Stand in front of the pencil you are picking up. Use your toes to grab the pencil and lift it off of the ground. Hold for 10 seconds and then drop it, repeat 5 times for each foot.

The exercises should only take 15 minutes or less. They also should make you feel better afterwards! For best results perform these exercises every 2-3 days!

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