6 exercises to help with knee, foot and hip pain
Useful, Tervis, General news
- author Medpoint Estonia
27 November
The percentage of people suffering from chronic knee pain is very high. Here are some tips to help you feel better with simple exercises.
We recommend trying these 6 knee, foot and hip exercises.
First, take a chair and stand behind it. Then do the following:
- thumb elevation
- Raise one leg.
- Slowly lift the heel of the other foot off the floor until you are fully on your toes.
- Slowly lower your heel back to the floor.
- Repeat on both legs 10-15 times.
This exercise strengthens the leg muscles as well as the muscles around the knee.
- Toe walking
This exercise can be easily combined with homework or work. Movement on toes strengthens the muscles of the lower leg and is a good load on the fingers and soles of the feet.
Exercise for 5-15 minutes or until tired.
Advice to parents: Let your bushes also walk on the buttocks so that all the muscles of the thumb are strengthened at a young age. This will help you be more successful in any sport as you get older.
- Thumb rings
Exercise for weak ankles. This is also an important exercise for those who wear high heels at the end of the day. A very simple and important exercise for tenants.
- Raise one leg while standing or sitting.
- Draw feet with toes in place
- Repeat 10 times clockwise and counterclockwise with both feet.
- Band exercise – thumb pull
You need a band to find it for your next workout HERE
For example, if you are a beginner, always choose a lighter band.
red training rubber medpoint which is shaped like a ring and can be easily attached to any side door or sofa. However, if you are an athlete and want to strengthen your upper calf muscles, it is recommended that you choose the Purple Training Band, depending on your workout, it is recommended to use different strength bands.
- Attach the tape to the legs of a sofa or other stable or radical furniture.
- Place one foot under the other with a slight bend in the knee.
- Other leg through the tape loop.
- Slowly pull the tape towards you and let it go slowly
- Repeat with each leg 10-15 times.
This strengthens the calf and thigh muscles that stabilize the thumb and knee.
- Toe exercise
The game “Grab” is suitable for daily strengthening of the toes.
- You can just pinch your toes.
- You can put a towel or sock on the floor and pick it up with your toes.
- You can also place small stones on the floor and pick them up with your toes, or try placing stones in the basket with your toes.
- Thigh massage ball
For leg relaxation and training, small approx. 6cm in diameter so-called. lacrosse ball that he finds from here. Medpoint Duopal is an excellent assistant for massage and relief of various pain points.
The use of a massage ball is recommended for everyone, regardless of people who work during the day and go to the gym or run in the evening. It is very important to keep your feet healthy to prevent common injuries (tendinitis, plantar fasciitis, cockscomb, etc.). It is recommended to massage the feet in the morning after waking up, before training and before going to bed. See also the article on plantar fascial massage.
- Take a small rubber lacrosse ball, tennis ball, or similar size ball.
- Sit on a chair or stand up and hold on to it.
- Place your foot on the ball and press it.
- Roll the ball slowly to and from your toes.
- Enjoy your massage!
Liza
Foot massage is widely used all over the world.
If your feet hurt after a long day, place your thumbs on your feet as shown and gently massage the area for 15 minutes.
Calf stretching | Calf Stretches
When it comes to stretching, it’s easy to focus on the larger leg muscles: hamstrings, thighs, quads, and even glutes. But what about twins? I’m sure they don’t get enough attention.
Gemini can be a little tricky when it comes to announcing that they are overworked. These muscles often have problems with tone, which do not cause much discomfort, so they are forgotten. However, when touched, athletes are surprised that they are tender.
Inflated calves can also lead to pain in other parts of the body. For example, poor calf mobility can cause knee and ankle pain, shin splints, plantar fasciitis, Achilles tendinitis, and even back problems.
This is because the calf is made up of two muscles that meet at the knee and at the bottom of the heel. gastrocnemius is a big player in knee flexion, while
Fascia, or a thin layer of tissue that holds muscles together, runs from the bottom of the foot to the back of the thigh. This means that stress in these areas can negatively impact how you squat, walk, and stand, putting extra strain on other muscles, tendons, and joints.
The good news is that if you do the following stretching and calf massage techniques regularly, you will be on your way to relieving tension and relieving pain as quickly as possible.
Index
- 0.1 How to structure a mobility session?
- 1 Best Massages for Twins
- 1.1 Lacrosse Ball Calf Massage
- 1.2 Sole Roller Massage
- 2 Best Calf Stretch
- 2.
1 downward dog - 2.2 drop heel stretch
- 2.3 wall calf stretch
- 2.4 Calf stretch with tape
- 2.
How to structure a mobility session?
Keep in mind that it is best to massage your calves before any stretch. This will force your muscles to relax and allow you to lengthen even more. Then, when you’re done stretching, test your range of motion by squatting or lunging with your own weight.
When the brain sees that it can safely move into new ranges as a result of the combination of pressure and active stretch, it tells the body, “Now I can trust you, go ahead and hold this new range.”
This means that doing the exercises in this order will not only warm you up and prepare you for what you will face that day, but will also help you stay mobile for a long time.
The Best Massages for Twins
Lacrosse Ball Calf Massage
Take a lacrosse or softball and sit on the floor with your legs stretched out in front of you. Place the ball at the base of your right calf, just above your ankle. Move the ball from side to side with your right foot, then gradually move the ball up to the top of your calf. On the way there, if you find any sore spots, place the ball there and rotate your foot clockwise and counterclockwise, massaging them for 10-15 seconds.
If you want to increase the pressure, put your left foot on your right shin. Raising the ball on the yoga block can also help you dig in a little more and also give you more room to move your ankle. After you’ve sent a message to your right calf, spend the same amount of time exploring your left.
Sole Roller Massage
This stretch is not only good for calves, but also for lengthening the hamstrings, opening up the shoulders and warming up the ankles.
Start in a quadrupedal position with your wrists directly under your shoulders and your knees under your hips. Then, pushing your arms towards the ground, place your head between your elbows and lift your buttocks into the air. Point your heels towards the ground. Hold this for 30 seconds to 1 minute, moving your legs from time to time.
Drop Heel Stretch
If you also want to stretch and strengthen your Achilles tendon, try this: Take a yoga block, find a step or some elevated surface. Raise both legs and place your feet so that your right heel is on the edge. Shift most of your weight onto your right heel as you hit the ground. Hold this stretch for 30 seconds to 1 minute, then switch sides.
To stretch the other corners of your lower leg, do this stretch with your leg slightly bent.
The heel drop can also be a great dynamic stretch during warm-ups and to test range of motion. Start with the same setup, but keep both heels off the edge. Lower your heels to the floor, then press down on the balls of your feet as you lift your heels. Repeat for 8 to 12 reps.
Wall Calf Stretch
Start by standing a foot or two from the wall. Step forward with your right foot and place the toe of that foot on the wall. Keep your right heel planted on the ground. You can place your hands on the wall in front of the support. To increase the stretch, press down on your left leg as your hips move forward. Hold this stretch for 30 seconds to 1 minute, then switch sides.