The percentage of people suffering from chronic knee pain is so high. Here are some tips to help you feel better with simple exercise.
We recommend trying these 6 exercises that are useful for the knees, soles and hips.
To get started, take a chair and stand behind it. After that, do the following:
- Elevations to the thumb
- Raise one leg.
- Slowly lift the heel of the other foot off the floor until you are fully on the toes.
- Slowly lower the heel to the floor again.
- Repeat on both feet 10-15 times.
This exercise strengthens the leg muscles as well as the muscles around the knee
- Walking on toes
This exercise can be easily combined with homework or work. Movement on the toes strengthens the lower leg muscles and is a good load on the toes and soles of the feet.
Exercise for 5-15 minutes or until you are tired.
Tip for parents: Also let your bushes walk on your buttocks so that all the muscles of your thumb are strengthened at a young age. It helps you be more successful in any sport as you get older.
- Thumb circles
Exercise for weak ankles. It is also an important exercise for those who wear high heels at the end of the day. A very simple and important exercise for occupants.
- Raise one leg while standing or sitting.
- Draw the legs with your toes in place
- Repeat 10 times clockwise and counterclockwise, with both feet.
- Exercise with rubber band - thumb pulls towards you
You need a rubber band to find for your next workout FROM HERE
If you are a beginner, always choose a lighter rubber for example red medpoint training rubber Which is ring-shaped and can be easily attached to any side door or sofa. However, if you are an athlete and want to strengthen the upper muscles of the lower leg, it is recommended to choose Purple training rubber depending on the training, it is recommended to use different strength gums.
- Attach the tape to the legs of the sofa or other stable furniture or radical.
- Place one foot under the other, bending the knee slightly.
- The other leg through the loop of the tape.
- Pull the tape slowly towards you and allow it to slowly move away
- Repeat with each leg 10-15 times.
This strengthens the lower leg and thigh muscles, which 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 place a towel or sock on the floor and lift it up with your toes.
- You can also place small stones on the floor and lift them up with your toes, and try placing the stones in a basket with your toes.
- Thigh massages with a ball
For relaxing and training the feet, a small approx. 6cm in diameter so-called. lacrossi ball that finds from here. Medpoint Duoball is a great helper for massaging and relieving various pain points.
It is recommended to use the massage ball 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 (tendonitis, plantar fasciitis, cockscomb, etc.). It is recommended to massage your feet in the morning after getting up, before training and before going to bed. See also the article on plantar fascia massage.
- Take a small rubber lacrosse ball, tennis ball or other ball of similar size.
- Sit on a chair or stand holding it.
- Put your foot on the ball and press it.
- Slowly roll the ball towards your toes and back.
- Enjoy the massage!
Lisa
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 in the picture and gently massage this area for 15 minutes.