More or less every adult out there can relate with having chronic knee and foot pain which causes quite some interference with their daily life, making it difficult to walk or drive, to get to and from work, or to even get out of their houses and enjoy time with friends. Regular, gentle exercises can help loosen up muscles and tendons to get your foot moving normally again and reduce pain.
Frequency is important to make the exercises as effective as possible, so aim to do your chosen exercises three times a day. You can increase the frequency and the number of repetitions over time but keep the intensity low. Below are nine exercises to relieve foot and knee pain. These exercises can be used in any combination or on their own, so choose the ones that work best for you. Exercises 1-7 can be done seated, while 8 and 9 are done standing up:
1. Achilles’ tendon and plantar fascia stretch
This exercise is first on the list as it soothes two of the most painful areas: the Achilles tendon and the plantar fascia. To begin, loop a towel around the ball of your foot and pull back towards your body with the knee kept straight. Hold for 30 seconds for each foot.
2. Sitting plantar fascia stretch
Cross your foot over the opposite knee. Hold the base of the toes and gently pull back until you feel a stretch along the underside of your foot. Hold for 15-20 seconds per repetition. Repeat 3 times on each foot.
3. Towel pickup
Place a towel on the floor in front of your chair. With your heel on the ground, pick up the towel by grabbing it with your toes. Repeat 10-20 times. This exercise can be improved by adding a small weight to the towel.
4. Plantar fascia stretch
Put your foot on top of a rounded object (eg. a can of soup). With light pressure, roll the arch of your foot back and forth over the object for a few minutes.
5. Seated foot and heel raise
Begin with your feet flat on the floor. Raise both heels off the floor and hold for a few seconds before placing your heels back on the floor. Then raise your toes off the floor and hold for a few seconds before returning them to the floor. Repeat 5 times.
6. Toe bend
Place your heels on the floor with your toes pointing in the air in front of you. Bend your toes downwards and hold for a few seconds, then relax. Next, bend your toes upwards and hold for a few seconds before relaxing. Repeat 5 times.
7. Big toe lift and hold
With your feet on the floor, lift only your big toe whilst keeping the other toes on the floor. Hold this for a few seconds and relax. Repeat 5 times.
8. Standing calf stretch
Stand facing a wall and place both hands on the wall in front of you. Put one foot in front of the other with the front foot about 30cm away from the wall. Keep the back knee straight with your back heel flat on the floor. Slowly bend your front knee until you can feel a stretch in the calf of your back leg. Relax and repeat 10 times. This exercise can also be done with the back knee slightly bent for a milder stretch.
9. Deep calf stretch
Stand on a step with your heel hanging off the edge. You may want to hold onto something for support. Allow your heels to drop towards the floor and feel a stretch in the calf muscles and Achilles’ tendon. Hold for 20 seconds. Repeat 3 times.
Remember to stop doing these exercises if they cause new pain or make your symptoms worse.
In summary, foot and knee pains can occur for a number of reasons but can be relieved by gentle exercise and stretching. Choose a variety of the exercises listed above and aim to do them at least three times a day. Repeat the exercises daily, and try to rest your feet as much as possible in between.