Regular, targeted physical activity helps maintain muscle and neurological function to protect joints.
In addition, many physical therapy exercises can help restore flexibility to the knees, ankles, and hips, providing significant pain relief.
1. One leg lift.
You can use either the back of a chair or a table, counter, or desk that is at a comfortable height.
You lift one leg and hold it in that position.
Slowly raise yourself onto your toes with your supporting leg.
Then slowly lower yourself until you are standing with your whole foot again.
Repeat 8-10-15 times with each leg.
If you feel tired, you can do fewer repetitions. This exercise will help you strengthen the muscles around your ankle, as well as those around your knee, and you will also train your balance.
2. Walking on tiptoes.
This is a simple exercise that you can do at home while doing your daily chores. With this exercise, you emphasize the muscles of the lower leg while also strengthening the muscles of the toes and foot.
The duration is at your discretion, but again, you can hold it until you feel fatigue in the active muscles.
3. Circular movements with the ankle
This exercise can be done while sitting.
Lift one leg.
Rotate your ankle 10 times in one direction in a circular motion.
Change the direction of the ankle and rotate in the other direction.
Do the same exercise with the other leg.
4. Exercise with a rubber band.
For this exercise you will need a rubber band.
You fix the elastic.
You place one leg, slightly bent at the knee, slightly above the ankle of the other, which is straight.
You place the elastic in the area of the foot, above the toes.
Slowly pull the elastic band by moving your ankle towards you.
Repeat 10-15 times with each leg.
5. They grab with their feet.
This exercise primarily targets the muscles that move the toes, but also support the arch of the foot.
To do this, you can use a towel that you try to pick up or lift using your toes.
Another option is to place small objects on the ground that you can grab and lift with your feet.
6. Ball exercise.
It can be performed last, as it helps relax the muscles.
You can use a tennis ball or another massage ball of similar diameter.
Sit in a chair.
Place the ball under your foot and press on it.
Along with the pressure, slowly move the foot back and forth.
Enjoy the massage.
Foot massage
In addition to these exercises, you can also massage your feet with your hands.
If you have sore feet after a long day, place your thumbs on the points on your feet that you see in the picture (between toes 1 and 2, 4 and 5).
Gently massage them for 10 to 15 minutes.
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