Simple Exercises to Relieve Chronic Knee, Foot, and Hip PainSimple Exercises to Relieve Chronic Knee, Foot, and Hip Pain (Page 2 ) | March 29, 2025

Stand with your back against a wall.
Slide into a seated position with your knees bent at a 90-degree angle.
Hold this position for 20 to 30 seconds, then slowly return to the upright position.
Foot Pain Relief Exercises
1. Toe Stretch:

Sit comfortably and extend one leg.
Pull your toes toward your shin, feeling a stretch along the sole of your foot.
Hold this position for 20 to 30 seconds, then switch feet.
2. Calf Stretch:

Stand facing a wall with your hands on the wall at shoulder height.
Step back with one foot and press your heel into the floor.
Slightly bend your front knee and lean forward until you feel a stretch in your calf.
Hold this position for 20 to 30 seconds, then switch legs.
3. Foot Roll:

Sit on a chair and place a small ball (such as a tennis ball) under your foot.
Roll the ball under your foot from heel to toe, applying gentle pressure.
Do this for 1 to 2 minutes on each foot.
Hip Pain Relief Exercises
1. Hip Flexor Stretch:

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