Nearly 25 % of Americans are experiencing pain in the knees. Namely, knee pain is considered the root cause of chronic pain.

Fortunately, in this article, we are going to present several simple exercises, which can help you to relieve pain in the hips, knees, and feet.


1. Toe Walking

This is a simple exercise. What you need to do is to stand up on the toes and start to walk, so that you could support your toes, feet balls and calves. Do this exercise for 15 minutes or until you get tired.

2. Heel Raises

Lift your leg and bend the knee. Then, raise your other leg and stand on the toes, bringing the heel down. Do this exercise 10 – 15 times with both legs. It will help you to strengthen your ankles and muscles.

3. Ankle circles

Lift the foot off the ground and start making circles with your foot outwards and inwards. Repeat this 10 times with both feet. Do this exercise 2 – 3 times with each leg.

4. Toe games

While standing up, curl the toes and slowly grab the ground. You can also put a towel or pebbles on the ground and try to grab them with the toes.

5. Resistance band

Place a resistance band on a chair. Then, bend the knee and try to grab the band with the toes while bending towards your head. Return to the original position. Do this exercise 15 times with each leg. It will help you to strengthen your thigh muscles and calves.

6. Walking on balls

Sit on a chair and put a ball on the floor. Then, place one foot over the ball and start pushing it. Do this exercise 5 – 10 minutes.

7. Wall squats

Stand with the back against a wall, with the feet shoulder-width apart. Bend the knees slowly, while keeping the back and the pelvis against the wall. Stay in this position for 10 seconds. Repeat this exercise several times.

8. Step-Ups

Place a foot on a step bench, maintaining the pelvis level. Then, bend the knees slowly and lower the opposite foot on the ground. Touch the ground with the toe and raise it back again.

9. Wall push

Face the wall and put both hands on it, keeping them shoulder-width apart. Place one foot in front of the other. Then, bend the knee slowly towards the wall, keeping your back knee straight.

10. Hip bridges

Lie flat on the back with the feet flat on the floor and your legs bent. With your heel weight, lift the hips, so that they are in line with the shoulders and the knees. It will help you to engage your hamstrings, glutes and hip flexors.

Additional tips

To relieve pain in the hips and knees, you can do acupressure and foot massage. If you suffer from sore feet, massage the points marked on the picture above for 15 minutes. Not only will it help sooth hip and knee pain, but it will also calm you down.