Gentle Exercises to Alleviate Chronic Knee, Foot, or Hip Pain
Dealing with chronic pain in your knees, feet, or hips can significantly affect your daily activities. However, incorporating gentle exercises into your routine can help manage this discomfort. Here are six simple exercises designed to strengthen the muscles around your joints, improve flexibility, and reduce pain.
Seated Leg Raises
Strengthen your thighs to support your knees.
Sit in a sturdy chair with your feet flat on the floor.
Slowly extend one leg out straight and hold it in the air for a few
seconds before lowering it back down.
Repeat 10-15 times on each leg.
Ankle Circles
Improve flexibility and mobility in your feet and ankles.
Sit or lie down on your back and lift one leg.
Rotate your foot in a circular motion, first clockwise, then counterclockwise.
Do 10 circles in each direction on each ankle.
Hip Bridges
Engage your buttocks and lower back to support your hip joints.
Lie on your back with your knees bent and feet flat on the ground, arms by your sides.
Lift your hips towards the ceiling, forming a straight line from your shoulders to your knees.
Hold for a few seconds, then slowly lower your hips back to the ground.
Repeat 10 times.
Calf Raises
Strengthen the lower legs to stabilize your ankles and feet.
Stand upright and hold onto a chair or table for balance.
Rise onto your toes, hold for a few seconds, then lower back down.
Perform 10-15 repetitions.
Chair Squats
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