As a second largest cause of chronic pain in the US, knee pain affects about 25% people of the population in the country.
Even those without knee pain, suffer from fatigue and minor injuries. If you are looking a way to get rid of them, we have the perfect solution for you!
We have a few exercises that will relieve the pain in your hips, feet, and knees, and make you feel better.
Heel raises
Grab a chair and stand behind it. You should raise one of your legs and gradually raise the heel of the other legs until you are on your toes. Then, slowly bring the heed back on the floor. You should repeat this exercise 10-15 times on each leg. It is very effective for strengthening the ankles and knee muscles.
Toe walking
You can do this simple exercise while doing other chores. All you have to do is walk around on your toes at a fast pace. By doing this, you will improve calves, toes and feet balls. You should do this exercise for 5-15 minutes or until you feel tired.
Ankle circles
Sit down or stand up and raise one leg. Gradually rotate the foot of that leg in a circular movement. Repeat this 10 times inwards and 10 times outwards, 2-3 times per leg.
Resistance band
Fix a resistance band around a couch leg. Put one of your legs underneath the other, a bit bent at the knee. Grab the bend with the foot of the leg on top.
Gradually pull the bend, making sure to bend your foot toward your head. Repeat this movement 10-15 times per leg. This exercise will strengthen your calves and outer thigh muscles.
Toe games
In a standing position, you should curl your toes and put a towel or pebbles on the floor and grab onto it with your toes.
Walking on balls
Sit on a chair, put your foot on the ball and step on it. Push the ball with your foot towards the toes and then backward. Enjoy the massage for 5-10 min.
Bonus
If you have hip and knee pain you should know that foot massage and acupressure are really helpful. Place your thumbs on the spots you can see on the picture for 15 minutes. This will eliminate the pain and relax your feet and body.
Source :
naturalcuresandhomeremedies 
