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6 Exercises to Eliminate Chronic Knee, Foot or Hip Pain
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How to eliminate chronic knee, foot, or hip pain
To see daily videos about body health ✅SUBSCRIBE✅ to our channel:
We'll be talking about these items in this video:
- What are the best exercises to treat chronic knee pain?
- How to treat chronic knee pain by exercising?
- How to eliminate chronic knee pain?
- What are exercises to eliminate chronic knee pain?
- What are exercises to eliminate chronic foot pain?
- What are exercises to eliminate chronic hip pain?
- What are knee diseases?
- How to treat knee pain?
- How to eliminate knee pain?
- How to decrease knee pain?
- How to do heel raises?
- How to do bridge?
- How to do tiptoeing?
- How to do clamshell?
- What are the best exercises for chronic knee pain?
- How to do step up?
- How to do seated long arc quad?
Number Six
Heel Raises
Grab a chair or anything hip level so you can balance on it and stand behind it. Stand behind the chair and use the back of it to support yourself. Raise and curl one of your legs behind you so your heel is going towards your bum. When you lift your leg should bend it at a 90-degree angle, and then slowly raise the heel of the other leg until you stand on just one toe. Do this exercise extremely smoothly and slow, and hold the pose for 5 seconds. Then lower your heel to the floor, and do the exact motion for the other side.
Number Five
Bridge
One of the most effective exercises which involve different group muscles simultaneously is the bridge. You should start off laying down on the floor, bend your knees, bring both knees up and put your feet flat on the floor. Put your arms by your sides, lift your hip as high as you can, and now, press the hip up and down. Do this exercise for 30 seconds. Take your time while you are doing it, as you do it with control, and slow, it will be more intense. Do not arch your back while you are doing this exercise, just bring your hip up and come back down.
Number Four
Tip-Toeing
This exercise is super easy to do. You can even do this movement while you are picking up around the house, or when you are getting ready for work, school, and etc. this exercise will strengthen your calves and give a little workout to your toes and the balls of your feet. You should do this exercise for about 15 minutes per day when you are tired of having been standing for a long time or you might be walking for hours. You can try it right now while you are watching this video. Get on your toes and start walking. Do this for a minute. This exercise not only strengthens your calves but also improves your balance by reducing the area in contact with the ground which makes keeping your balance quite challenging.
Number Three
Clamshell
Clamshell is a great exercise that works on several parts of the body such as every part of gluteal muscles. All these stabilizer muscles help your body to walk, stand, sit, and work properly. This muscle is on the hip, when it is strong it will make a big difference down in the knee. For doing this exercise you should lay on your side, make sure the hips are perpendicular to the ground, bend your knees 90 degrees, and then bring one of your knees up just like opening up a clamshell. This exercise will work on your inner thighs too.
Number Two
Step Up
This is a super easy exercise that you can do everywhere. It targets all parts of your glute muscles, hamstring, abs, and your lower back, but the main focus is on the glute muscles. For doing this exercise you do not need any special equipment, you just need a higher place to use as a stair, it could be a chair, a bench, or gym step platform. Stand with a straight back. Put your hands on your waist. Put one leg at a 90-degree angle and place it on the higher place that you prepared for your exercise, keep the other leg straight and firmly planted on the floor.
Number one
Seated Long Arc Quad
Seated Long Arc Quad and glide exercises or you might have heard them as nerve stretching, aim to relieve nerve pain and make the nerve more flexible. This exercise will also reduce your knee and gluteal pain. For doing this exercise follow these steps: Sit upright on a chair and lift one of your legs to straighten the knee, while keeping the other foot flat on the floor. then you should slowly bend the ankle so that the toes are pointing upward. Continue to bend the ankle back and forth, pointing the toes upward and outward. Pump the ankle up and down 15 to 20 times and then repeat the exercise with the other leg.
#parshealthtv #parshealthclinic #pars_health_tv #pars_health_clinic #knee_pain #hip_pain #knee_disease #exercises_to_kill_knee_pain #Eliminate_knee_pain
To see daily videos about body health ✅SUBSCRIBE✅ to our channel:
We'll be talking about these items in this video:
- What are the best exercises to treat chronic knee pain?
- How to treat chronic knee pain by exercising?
- How to eliminate chronic knee pain?
- What are exercises to eliminate chronic knee pain?
- What are exercises to eliminate chronic foot pain?
- What are exercises to eliminate chronic hip pain?
- What are knee diseases?
- How to treat knee pain?
- How to eliminate knee pain?
- How to decrease knee pain?
- How to do heel raises?
- How to do bridge?
- How to do tiptoeing?
- How to do clamshell?
- What are the best exercises for chronic knee pain?
- How to do step up?
- How to do seated long arc quad?
Number Six
Heel Raises
Grab a chair or anything hip level so you can balance on it and stand behind it. Stand behind the chair and use the back of it to support yourself. Raise and curl one of your legs behind you so your heel is going towards your bum. When you lift your leg should bend it at a 90-degree angle, and then slowly raise the heel of the other leg until you stand on just one toe. Do this exercise extremely smoothly and slow, and hold the pose for 5 seconds. Then lower your heel to the floor, and do the exact motion for the other side.
Number Five
Bridge
One of the most effective exercises which involve different group muscles simultaneously is the bridge. You should start off laying down on the floor, bend your knees, bring both knees up and put your feet flat on the floor. Put your arms by your sides, lift your hip as high as you can, and now, press the hip up and down. Do this exercise for 30 seconds. Take your time while you are doing it, as you do it with control, and slow, it will be more intense. Do not arch your back while you are doing this exercise, just bring your hip up and come back down.
Number Four
Tip-Toeing
This exercise is super easy to do. You can even do this movement while you are picking up around the house, or when you are getting ready for work, school, and etc. this exercise will strengthen your calves and give a little workout to your toes and the balls of your feet. You should do this exercise for about 15 minutes per day when you are tired of having been standing for a long time or you might be walking for hours. You can try it right now while you are watching this video. Get on your toes and start walking. Do this for a minute. This exercise not only strengthens your calves but also improves your balance by reducing the area in contact with the ground which makes keeping your balance quite challenging.
Number Three
Clamshell
Clamshell is a great exercise that works on several parts of the body such as every part of gluteal muscles. All these stabilizer muscles help your body to walk, stand, sit, and work properly. This muscle is on the hip, when it is strong it will make a big difference down in the knee. For doing this exercise you should lay on your side, make sure the hips are perpendicular to the ground, bend your knees 90 degrees, and then bring one of your knees up just like opening up a clamshell. This exercise will work on your inner thighs too.
Number Two
Step Up
This is a super easy exercise that you can do everywhere. It targets all parts of your glute muscles, hamstring, abs, and your lower back, but the main focus is on the glute muscles. For doing this exercise you do not need any special equipment, you just need a higher place to use as a stair, it could be a chair, a bench, or gym step platform. Stand with a straight back. Put your hands on your waist. Put one leg at a 90-degree angle and place it on the higher place that you prepared for your exercise, keep the other leg straight and firmly planted on the floor.
Number one
Seated Long Arc Quad
Seated Long Arc Quad and glide exercises or you might have heard them as nerve stretching, aim to relieve nerve pain and make the nerve more flexible. This exercise will also reduce your knee and gluteal pain. For doing this exercise follow these steps: Sit upright on a chair and lift one of your legs to straighten the knee, while keeping the other foot flat on the floor. then you should slowly bend the ankle so that the toes are pointing upward. Continue to bend the ankle back and forth, pointing the toes upward and outward. Pump the ankle up and down 15 to 20 times and then repeat the exercise with the other leg.
#parshealthtv #parshealthclinic #pars_health_tv #pars_health_clinic #knee_pain #hip_pain #knee_disease #exercises_to_kill_knee_pain #Eliminate_knee_pain
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