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1. Toe Stretch:
- Sit comfortably and extend one leg.
- Pull your toes back towards your shin, feeling a stretch along the bottom of your foot.
- Hold for 20-30 seconds, then switch feet.
2. Calf Stretch:
- Stand facing a wall with your hands on the wall at shoulder height.
- Step one foot back and press the heel into the ground.
- Bend your front knee slightly and lean forward until you feel a stretch in your calf.
- Hold for 20-30 seconds, then switch legs.
3. Foot Roll:
- Sit on a chair and place a small ball (like a tennis ball) under your foot.
- Roll the ball under your foot from heel to toe, applying gentle pressure.
- Do this for 1-2 minutes on each foot.
Hip Pain Relief Exercises
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