5 Foot Exercises To Relieve Back, Hip, And Knee Pain In 20 Minutes or Less

by DailyHealthPost Editorial

foot exercises

4. Tibialis Anterior

Tibialis Anterior Exercise

This exercise is excellent for targeting the hard to reach small muscles in the foot.

It can also help realign and strengthen the legs and hips.

  1. Sit on the floor, with your left knee bent and straighten your right leg out in front of you.
  2. Wrap an exercise band around a sturdy chair or bedpost or anything sturdy enough to withstand the pull.
  3. Place the band on the top of your right foot, while sliding your left food under it.
  4. Next, gently bring your toes up towards your head.
  5. Hold each position for about 2 seconds and perform about 10 repetitions.
  6. Next, switch legs and repeat the routine.
  7. You should do about 3 sets for each foot to help heal knee pain.

5. Toe Curls

Foot & Ankle Exercise: Towel Toe Curls

These stretches will feel a little frustrating, but they really help build up muscle strength and dexterity in your feet.

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They’re particularly great for runners!

  1. Sit down on a chair and place a towel on the floor.
  2. Place both feet on the towel.
  3. Use all your toes to scrunch up the towel towards you.
  4. After about 5-10 reps, try scrunching the towel back out again.
  5. Repeat 5 sets for each direction.
  6. Next, rest and wiggle your toes to promotes blood flow.
  7. Place your feet back on the towel.
  8. Using your right foot, grab the towel with your toes and hold it for 10 seconds.
  9. Release and repeat 5 times for each foot.

There you have it, you should be pain-free in no time!

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.

If you’re also experiencing lower back pain, you can also try these exercises.

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