5 Foot Exercises to Relieve Back, Hip & Knee Pain in 20 Minutes or Less

If you have back, hip or knee pain, you probably have tried methods of getting relief. You might have tried anti-inflammatory over-the-counter medication like Ibuprofen or painkillers like Tylenol, but you might be able to get some relief simply by performing exercises that work those muscles and are intended to stretch out the ligaments.

Here are five foot exercises that will knock out that back, hip or knee pain in twenty minutes.


Ankle Circular Motion

One of the exercises that can give you great flexibility and help you relieve pain in your back, hips and knees is the ankle circular rotation.

Ankles that are tight and have the blood restricted to the area can cause areas like the back, knees and hips to compensate for the tight ankles. Performing these exercises might relieve muscle and joint pain not only in the knees, back and hips, but also in other parts of the body.

Foot Flexes with Resistance Band

The small muscles of the foot can be extremely hard to reach and they can be the cause of pain in the other areas of your body in much the same way that your ankle can cause a problem. When the muscles of the foot are too tight, other parts of the body may try to make up for it. In order to perform this exercise, get a resistance band (or a belt or bathrobe sash).

Sit on the floor and put your legs out in front of you straight. Put one end of the band around a bedpost and the other laying on the top of your feet with the slack taken out. Flex your feet backwards against the band and hold for five to ten seconds.

Pencil Pickups

This is an extremely easy exercise that you can do almost anywhere. All you need to do this exercise is to be barefoot and have a pencil or pen. Place the pencil or pen on the floor and stand in front of it. Pick it up with your toes and hold it up for ten seconds and then drop it. Repeat this exercise until you feel your pain beginning to decrease.

Toe Presses

Warming up the feet and stretching out the toes can cause a reduction in pain in other parts of the body. One of the best low-impact foot exercises are toe presses. Stand up and bend your knees slightly. Grip the floor below your feet with your toes and hold onto that pose for three seconds. Repeat until you feel your body relaxing and the pain going away in your hips, knees and back.

Toe Walks

Toe Walking is a terrific exercise for everyone. You have probably seen it used in dance studios, but it can be used by normal people as well to loosen the muscles and ligaments in the feet, which can reduce the pain in other parts of your body. All you have to do is get up on your tip toes and walk forwards for ten to twenty seconds, or until you have to stop.