15 Ways To Cure Hip, Knee and Foot Pain

Science | By Cole Damon | April 9, 2018

An alarming 15 to 20 percent of Americans have reported getting foot, knee and hip pain because of which they've spent much of their lives being depressed and mentally repressed. Fortunately however there are plenty of ways to get alleviate the symptoms of knee, foot and other joint pains in the body by following the following simple home remedy solutions - these do require commitment to actually work.

Heel raises

Start off by grabbing a chair and standing directly behind it. Raise one of your legs and then slowly raise the heel of the other leg until you're standing on your toes. Slowly put the heel back on the floor and repeat 10 to 15 times.

Toe walking

A very simple exercise which can be done while doing small chores around the house. Simply walk at a brisk pace on your toes, this will strengthen the calves by giving a small workout to balls of your feet.

Ankle circles

Those with weak ankles should adopt the following routine: sit down and raise one leg. Slowly rotate the foot of the raised leg in a circular motion. Repeat this around 10 times in an inward circle and 10 times in an outward circle.

Resistance training

The next exercise will require a resistance band. Fix the band around a sturdy piece of furniture and put one of your legs under the other leg (which should be slightly bent at the knee). Hold onto the resistance band and slowly pull it toward you.


An exercise called the 'grabbies' can help with the alleviation of pain on your toes. Simply curl your toes, put a towel on the floor and try to grab onto it with your toes. Similarly, put a few pebbles on the floor and try put them in a basket with your feet.

Walking on balls

Find a tennis ball (or any spherical shape of a similar size) and sit on a chair. Step on the ball. Slowly push on the ball with your foot, in the direction of your toes and then backward. This works as a massage.

Ups and downs

You will need a firm armless chair. Place your feet flat on the floor with your arms crossed. Slowly stand up in a controlled manner until you've reached your full height. Hold for a few seconds and then sit down again.

Hamstring stretch

Sit at the edge of your chair, straighten one leg in front of you with your heels on the floor. The toes should be pointed toward the ceiling. Then sit straight up by pushing your navel toward your thighs without leaning your body forwards.

Calf raises

Stand firmly straight, facing the back of your chair. Now slowly raise the heels as high as you possibly can, gradually lowering them. Do four sets of around 10 to 15 repetitions for relief every five days a week.

Calf stretch

While facing the back of your chair, put one leg straight behind you while the other right in front of you and slightly bent at the knee. Now place your hands on the top of the chair for grip. Lean your torso toward the chair. Hold for a few seconds and switch the legs. Repeat for about a minute.

Straight leg raises

Lie down on a flat surface with one leg bent at a 9 degree angle. The foot should be flat on the floor. Now extend the leg fully. Tighten your thigh muscles in the taut leg and raise it to a 5 degree angle. Hold for 2 seconds.

Hamstring curls

While lying flat on your stomach, slowly bring your heels (one at a time) close to your butt and hold that position for a few seconds. Do 3 sets of about 20 repetitions each time. This can also be done while holding on the back of your chair.

Knee rolls

While lying straight on your back, bend your knees so that the feet are flat on the floor. Keep the arms at your and your eyes on the ceiling. Now simultaneously look toward the right and left and slowly lower both knees to the right.

Leg kick backs

Assume a kneeling position on all fours, the back should ideally be curbed inwards at a small angle. Reach out with the left hand and at the same time slide the opposite leg away from your body. Return to starting position and repeat with the other hand and leg.

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