These 5 Foot Exercises Can Relieve Uncomfortable Back, Hip And Knee pain in Minutes

Back pain can be debilitating and unpleasant, and the most successful way to alleviate it is by exercising.

The feet are extremely important for the entire body, as the control the body balance, posture, and help you alleviate pain in some areas. Over time, they become deteriorated, and you might find it painful to walk.

Our balance is affected by the amount of pressure we put on the feet, so the pain in one of them leads to an imbalanced walking, and standing.

On the other hand, regular exercise boosts the blood flow and strengthens the muscles. The proper balance will support a proper body posture and a proper alignment of muscles and bones in the body.

A study which involved women who wear high heels found that lower back pain might be a result of the angle the foot is at. This pain might additionally result in posture issues, as one twists back into strange places to soothe it.

The following 5 exercises will help you relive the back, knee, and hip pain through the feet, and the effects will shock you! They will also support your body posture and balance.

Toe Presses

To warm-up the toes, and help the blood flow in the feet, stand up, bend the knees a bit, grip the floor with the toes, and hold for 3 seconds. Release and make 10 repetitions, three times daily.

Resistance Band

Even the smallest feet muscles are vital for the body balance, and this exercise targets them all and helps the muscles to remain strong and painless. Sit on the floor, and extend the legs in front.

Then, wrap an exercise band around a sturdy chair or bedpost, and the top of the feet. Then, slide back until the band is tensed, flex the foot backward, and hold for 5 seconds. Then, release and repeat 10 times.

Toe Walking

Stand up on the tippy toes and walk for 20 seconds like a ballerina to strengthen the ligaments and muscles in the feet. Make 5 repetitions with a short pause, two times every day. You can hold onto surfaces until you perfect it.


All you need to do is to pick a pen or pencil with the toes and try to hold it for 10 seconds. Repeat 5 times with each foot, three times a week.

Ankle Circles

The following exercise is extractive and quickly soothes the pain in the back, hips, and ankles. They are linked to poor posture as ‘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’.

Lie down flat on the back, and bend the legs upwards. Then, stretch one leg out above the body, rotate the ankle clockwise for 10 seconds, and anticlockwise for ten seconds. Then, change the legs and repeat. Do this twice daily.

The pain in the hips, ankles and back can be cured in second with these simple exercises, and you will also improve your posture and balance!

The video below will explain these amazing foot exercises step by step: