These 5 Feet Exercises Can Relieve Uncomfortable Back, Hip And Knee Pain In Minutes

A lot of people suffer from back pain. It might be as a result of everyday physical activity, body deformity way of lifestyle, having a job that asks for sitting all day in the office etc.

Stretching exercises and back massages are one way to relieve the pain. However there are several feet moves that can help you improve your posture, balance and back pain.

The Importance of your Feet

The fact that your feet are somewhat in control of your posture, balance and pain may sound surprising to you, but it’s true. You can ensure that the rest of your body is in control by taking a good care of your feet.

‘’Your balance is directly related to posture as balance involves the correct alignment of muscles and bones in the body to keep you upright. If your feet are not aligned properly or if the angle of your heel is somewhat wrong your posture can be thrown completely off. This study done on women who wear high heels shows the effect the angle your foot is at can create lower back pain. The pain can also cause posture problems as you may be hunched or twisting you back into awkward places to ease the pain’’.

Toe Presses

Before engaging in exercise, like any other part of your body, your toes need a good warm up. These toe presses are an excellent way to get the blood flowing in your feet, plus the movement has been considered quite relaxing! All you have to do is stand up, bend your knees slightly, grip the floor with your toes, hold for 3 seconds then release. Repeat this exercise ten times, three times a day to keep your toes strong and young.

Toe Walking

Be a ballerina for 20 seconds! This may sound funny to you but in order to strengthen the muscles and ligaments in your feet and toes , perform this move. Stand on your tippy toes and walk around the room for 20 seconds. This will improve your toes significantly. Repeat this exercise 5 times with small breaks in between. Do this twice a day and make sure you hold onto something if you can’t balance your posture.

Ankle Circles

You will get rid of knee, ankle and hip pain if you do this exercise. All these pains are related to poor posture because ‘When your upper body is not aligned with your lower body, weight bearing is not balanced and you put uneven pressure on your lower extremity when you move’.

So, how to carry out this particular exercise?

Lie down flat on your back with your legs bent upwards. Take one leg and stretch it out above your body. Rotate your ankle clockwise for 10 seconds, then anticlockwise for another ten. Swap legs and do the same for the other ankle. For optimal results repeat this exercise twice a day.

Resistance Band

In order to maintain balance the smaller muscles in our feet are very important. The next exercise is an incredible way to ensure these muscles remain robust enough to keep you walking without any pain. To carry out this exercise you will need one exercise band.

Sit on the floor and straighten your legs in front of you. Then, wrap an exercise band around a sturdy chair or bedpost, and then place the other side of the band on the top of your feet. While you sit slide back until you feel a tension in the band. Flex your foot backward and hold for a count of 5, release and repeat this movement for 10 repetitions.


Can you pick up a pen or pencil with your toes and hold for 10 seconds? This is actually the exercise that you have to do. It is an incredible way to strengthen your toes and the best part is that you can do this exercise everywhere. Repeat it 2-3 times a day, five times with each foot.

Remember: if you suffer from persistent back, knee or hip pain or extreme balance or posture issues then you should consult a doctor before carrying out any exercises.

Check out the following video for a step by step guide on how to do these exercises!


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