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Knee pain is very common and most people have or will experience knee pain at some point in their lives. Knee pain is especially common among people who practice sports, people who exercise or do other physical activities. Strained muscles, tendinitis and injures to the ligaments and cartilage are the most common causes for knee pain. Knee pain can severely limit one’s daily activities. Consult with your doctor. Before starting any kind of exercise program, you need to consult with your doctor, find the cause of the problem so your doctor (or physical therapist) can find the best treatment plan for you.
Doing exercises can help you with knee pain and overall health of your knee. Here’s why:
- Exercising will strengthen the muscles around the joint
- Will keep your bone health
- Will improve your balance
- Will keep your weight in check (being heavier can add more stress on the knee joint)
Doing any kind of activity can help with knee pain. For example; walking your dog, going for groceries, or doing exercises with light weight. This will build you stronger muscles that will keep your joint safe, and will relive your stiffness and increase the range of motion you are able to do.
Foot and ankle pain Sprains and injures in the ankle and foot region can cause pain. Achilles tendonitis and arthritis are other possible causes of pain in this region. The symptoms can include:
- Burning pain
- Inability to move your foot, or stand without severe pain
First thing you need to do is consult with your doctor for detecting the root of the issue and suitable treatment.
Doing mobility work and simple exercises can help with recovery, and the foot and ankle pain.
The foot and ankle joint are connected with a lot of ligaments, tendons and muscles. The main muscle that moves the foot is the calf muscle. So chances are, if you have ankle or foot pain, your calf muscles are stiff or weak as well.
The first step is simple stretching. Stretching can help relieve the stiffness and increase your mobility.
Doing easy exercises like circle ankle rotation and toe curling can be done for a beginning. This will train your body to adjust to these movements and build connective tissue. Calf raises and weighted calf raises will strengthen your calf muscles and the Achilles tendon. Doing pistol squats will help you with stability and balance.
If your muscles, tendons and ligaments are too stiff to do exercises, you can massage them a bit as this will relieve a bit of the stiffness and increase blood flow to these parts.
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