Foot, knee, and hip pain are all super common—and usually, if you have one, you have all three. Foot, heel, or ankle pain can cause your posture to be compromised, and therefore lead to knee and hip problems. And that can really put a damper on doing simple, everyday things like grocery shopping, cooking, exercising, you name it.
While you should certainly visit your doctor if you’re experiencing any one of foot, knee, or hip pain, there are lots of exercises you can do in the mean time to help soothe some of the pain and strengthen these areas on your body. Here are six that can be done quickly and easily, and in the comfort of your own home:
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Heel raises: strengthen ankles and knees
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Stand behind a chair or anything hip level so you can balance on it. Then curl one of your legs behind you so your heel is going towards your bum. As you’re raising your leg, lift your heel on the other leg on the ground so that you’re on your toes. Then put your heel back on the floor. Repeat this 10-20 times on each leg.
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Toe trotting: strengthens calves and balls of feet
This one is just as it sounds—walk around on your toes at a faster-than-usual-pace. You can walk like this as long as you want, but start off with five minutes, then go to 10 and so on. It helps if you’re multitasking—like walking like this when cleaning the house or answering emails on your phone.
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Toe curls: strengthens your feet and toes
Just like the title suggests, this exercise requires you to simply curl your toes. That’s it—just curl them inwards towards the heel of your foot. Out and in, out and in. You can even make it a game by putting items on the floor for you grab with your toes, like a towel or a hairbrush.
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