100 million Americans suffer from chronic knee pain. It’s the second most common cause of chronic pain. In addition, between 15 to 20% of men endure knee pain and about 20% of women are enduring knee pain. Aside from knee pain, people are constantly dealing with hip and foot pain as well. It can become a nuisance to deal with this pain and it can affect your day-to-day routines.
Jillian Michaels, a famous American personal trainer suggests that people who have pain in the balls of their feet should do this heel pumps exercise. To start this exercise, Jillian says to sit on the bottom step of a set of stairs and place a tennis ball under the heel of each foot.
Begin using your body weight to create resistance by leaning your forearms on your knees. Once you’ve done that, start pumping your heels up and down on the tennis ball. Do this exercise for two minutes then walk around and you’ll the tension releasing on the balls of your feet.
Knee to the Chest
Lay on your back with your knees bent and feet flat on the floor. Raise one knee to your chest and keep your lower back pressed on the floor. Hold this position for about 30 seconds then lower it back to the ground.
The wall push exercise is one of the best exercises to do for foot pain. For this exercise, start by facing the wall and put both hands on the wall, make sure they are shoulder height. Then place one foot in front of the other. The front foot should be about 30 cm from the wall. Next, bend your front knee towards the wall while keeping the back knee straight.
Keep in mind that you should only raise the limbs to heights where your lower back position can be maintained. Begin on your hands and knees and tighten your stomach muscles. Lift and extend either your right or left leg. Do this 8 to 12 times for each leg.
Hip bridges will help engage your hip flexors, glutes, and hamstrings. Begin by lying flat on your back with your feet flat on the ground with your legs bent. Next, use the weight from your heels to lift your hips up so they’re in line with your knees and shoulders. If you are doing it correctly, you should feel a driving motion in your glutes and hamstrings.
Lying Lateral Leg Raises
Lying lateral leg raises will help strengthen your iliotibial band. This band is partially responsible for your side-to-side leg motions. To perform this exercise, lie on your right side and extend your right arm out for balance. Then lift your left leg as high up as you possibly can. Then slowly bring your left leg back down so it’s back in line with your right leg.
First, lie on your back with your knees bent and your feet flat on the floor. You can either cross your arms over your chest or put your hands behind your neck. Tighten your stomach muscles and begin to raise your shoulders off the ground.
As you raise your shoulders, breathe out. Go back down and repeat. This will help tighten up your core and improve your abdominal strength, which will provide you with overall stability and improved function of your main core muscles. This will help you move around easier and reduce tension on your pain areas.
Stand 10 to 12 inches from the wall, then lean back. Have your back flat against the wall. Begin to slowly slide down the wall until your knees are bent and your lower back is pressed against the wall.
You may find that this one is difficult to do at first, especially if you don’t have much lower body strength. But keep at it! If you continue to do this exercise, you will notice that after a few weeks your leg strength will start to improve.
Press-Up Back Extensions
Lie on your stomach with your hands underneath your shoulders. Begin by pushing up with your hands so your shoulders begin to lift off of the floor. Try to hold this position for a few seconds before resetting. Now that you know what exercises and stretches you should do to help relieve foot, bac, knee, or hip pain, here is one form of exercise that you should probably avoid if you experience chronic pain.
If you have acute back, foot, knee, or hip pain, lifting light weights can help relieve it. But if you have chronic back pain, you should not be lifting weights because it could cause further pain and injury. You are also even more at risk to injuring yourself further when lifting weights if you are using improper form.
So if you are new to the gym or just want to make sure you are lifting weights safely, it may be a good idea to hire a personal trainer who can ensure that you are using the right form. This way, you can avoid hurting or injuring yourself.