5 simple leg exercises from physiotherapy that can help alleviate foot pain

As the body ages, it tends to weaken, often leading to pain and discomfort. This is typically due to the natural weakening and breakdown of muscles and bones over time. Additionally, a sedentary lifestyle can contribute to leg and bone pain and injuries. Physiotherapy is a widely effective option for alleviating foot pain, offering relief for individuals of all ages.

In what ways can physiotherapy be beneficial

Physiotherapy requires consistent effort over time to yield results, necessitating regular adherence to prescribed exercises to observe improvements. A study involving women with osteoporosis revealed that those receiving both standard medication and regular physiotherapy experienced superior outcomes within a 10-week period compared to those solely on medication. Here are five recommended exercises aimed at alleviating muscle pain and discomfort in your feet. Perform these exercises at least 3-4 times weekly, repeating each 15 times.

The Single-Leg Bridge Exercise

• To perform the Single-Leg Bridge exercise, begin by lying on your back.
• Bend one knee while keeping the sole of that foot close to the ground.
• Next, exhale slowly as you raise your other leg and lift your body into a bridge position.
• Ensure that the weight of your entire body is supported by the leg that remains on the ground.
• Hold this position for a few seconds before lowering yourself back down.
• Repeat this movement with the opposite leg.
• Complete approximately 10 repetitions of this exercise.

TIP

This exercise serves as a warm-up and aids in toning the muscles of the hips while also providing relief from foot pain.

BALL BRIDGE

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• Begin by lying on your back.
• Bend your knees and place a mini ball between them.
• Lift your buttocks off the ground, pressing the ball firmly between your legs until your shoulders, hips, and knees form a straight line.
• Hold this position for a moment before gently returning to the starting position.
• Aim to perform this exercise at least 10 times daily for effective relief from foot pain.

The Double Knee-to-Chest Exercise

• Lie down on your back on the ground.
• Bend both legs and bring them towards your belly or chest, placing your hands in between or behind your thighs.
• Slowly bring your knees towards your chest and hold for ten seconds.
• Return to the starting position.
• Hold this position for 15 to 30 seconds, supporting your feet with your hands, then slowly lower your feet.

TIP

Be sure to repeat this exercise at least 5 to 10 times for optimal benefit.

The Single-Leg Squat Exercise

• Begin by standing upright on one leg.
• Rotate your hips backward as if you are about to sit down into a squat position.
• Hold this position for about 10 to 20 seconds.
• Return to the squat position on one leg with the knee bent.
• Slowly return to the starting position.

The Knee Extension Exercise

• Sit on a bench or couch with your feet not flat on the floor.
• Use towels to wrap around your feet and gently pull them towards you.
• Hold this position for 5 seconds.
• Return to the resting position.