If You Suffer From Foot, Knee, or Hip Pain, Here Are 6 Exercises to Kill It (4 Pics)

As we get older, we slowly start feeling pain in certain parts of our body. That is a natural thing, and you shouldn’t be worried. However, in this modern time, we tend to work in stationary positions. We stopped moving, and that is why pain comes much sooner than what it used to be a norm. And according to some credible sources, over 100 million Americans suffer from some sort of chronic pain. That can be a pain in your hips, knees, or feet. And we have found some pretty interesting exercise which can help you with this problem.

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Wall Squats

This exercise is very popular and it is nothing new. You probably did it in High school. Just begin by standing against some wall with your feet in the shoulder width. Start bending your knees (slowly) and keep your body leaned against the wall as you are going down with your body. If you start feeling some pain, stop immediately and take a break. Hold the squatted position for 10 seconds. And don’t go too far. Imagine that you are about to sit in a chair, and stop at that position. Do a couple of sets of these, and try to improve your endurance in each set.


Take your time with this one. Do it slowly because it can be hard on your knees. If it feels too easy for you, you can also hold weights in your hands to make it more difficult.

To do this exercise, place your right foot on some step bench or a chair. Now lift your left foot from the ground to meet your right foot. And repeat. Do 5 sets of 10 reps for each leg. For the advanced version, you can even start with your right foot on the bench and then raise your left foot all the way up, bringing your knee to the height of your hips and then go down.

Heel Pumper

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If you feel the pain in the balls of your feet you should try the heel pumper exercise.

Sit down to a chair or a step. Find two tennis balls and place them under each foot. Now, begin using your body weight to create resistance and lean forward a bit. And once you’ve done that, start pumping your feet up and down. Do it for 2 minutes and walk a bit.

Wall Push

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Have you ever pushed a car? Well, this is basically the same position and the same move. It will do wonders for your feet; however, you will feel silly. Don’t let that discourage you.

Start by facing the wall. Put both hands on the wall, keep your back straight, and place one foot in front of the other. Make sure that the “front foot” is about 30cm from the wall.

Hip Bridges

This exercise will help you work your hip flexors, glutes, and hamstrings. Just lay down to do the floor and bend your knees. Now raise your hips so they are in the line with your knees and shoulders – like a bridge!

Lying Lateral Leg Raises

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This exercise can help you strengthen iliotibial band which is responsible for your side-to-side leg motion. To do it right, lie down on your right side and extend your right arm (for balance). Now, lift your left leg as high as you can and bring it back. Do 3 sets of 10 reps for both sides.

Have you already tried these exercises? What do you think about them?

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