Dealing with chronic pain in your knees, feet, or hips can be challenging and impact your daily activities. However, incorporating gentle exercises into your routine can help alleviate discomfort and improve mobility. Here are some simple exercises designed to ease pain in these areas:
Knee Pain Relief Exercises
1. Quadriceps Stretch:
- Stand near a wall for support.
- Bend one knee and bring your heel towards your buttocks.
- Hold your ankle with your hand and gently pull until you feel a stretch in your thigh.
- Hold for 20-30 seconds, then switch legs.
2. Hamstring Stretch:
- Sit on the edge of a chair with one leg extended straight out.
- Reach towards your toes, keeping your back straight.
- Hold for 20-30 seconds, then switch legs.
3. Wall Sit:
- Stand with your back against a wall.
- Slide down into a seated position with your knees bent at 90 degrees.
- Hold for 20-30 seconds, then slowly rise back up.
Foot Pain Relief Exercises
See continuation on next page
