3 simple exercises to prevent knee and hip pain
Big chances are you always neglected your ankles much attention. But it turns out they can greatly affect your mood and well-being. As we age, mostly because of inactivity, our ankles tend to lose flexibility and range of motion.
When your ankles aren’t able to achieve the whole range of motion they are designed to, your knees are forced to take on side-to-side motion, because it’s the main job stabilizing to move back and forward. Not only can this cause pain in the knee itself, but when your knee is out of whack it can also affect hip joints. Everything is connected, so when a joint isn’t working as it should, the rest of the body suffers as well.
Luckily for you, rehabbing those ankles is a piece of cake. Doing these 3 simple corrective movements at least 3 times a week can increase flexibility and build your range of motion.
1. 3-Point Half Kneeling Mobility Work
Start in a half-kneeling position in front of a wall –use a foam roller for balance if you need it. Make 90 degrees with your front knee and bent it over ankle. Keeping your front heel on the floor, lean your weight and hips forward until front knee touches the wall. Hold this position for 5 seconds and then return to starting one. Repeat this exercise 2 more times, first tilting the knee to the right and then to the left.
2. Rocking Squat
Get into the bottom of a squat position with your feet shoulder width apart, hands together in front of your chest and elbows pressing against your inner knees. Lean your weight to one side, then rock back to the other side. Continue rocking side-to-side for 30 seconds.
3. Soft Tissue Work for Bottom of Feet With Tennis Ball
Grab a tennis ball (or any other small rubber ball) and place it under your foot while in a standing position. Roll the tennis ball up and down the foot. When you find a soft, sensitive area, hold the ball there for a few seconds and press it a little bit with your body weight. Your goal is 30-60 seconds on each foot.