According to Classic Rehabilitation Inc., over 100 million Americans suffer from chronic knee pain. It’s the second most common cause of chronic pain. In addition, between 15 to 20% of men endure knee pain and about 20% of women enduring knee pain.
Wall Squats: If your knee is not 100%, the best thing to do is a strengthening it with wall squats according to WebMD. Begin by standing with your back against the wall, with your feet shoulder-width apart. Start slowly bending your knees, if you feel any pain, stand upright and take a break. If you’re feeling no pain, continue bending your knees and keep your back and pelvis against the wall. Hold this position for about 10 seconds. The goal is to not bend your knees too deep. Repeat this exercise a few times and try to hold your position a few seconds longer each time.
Step-Ups: This is an exercise that will put a bit more strain on your knee, so it’s important to take it slow, says WebMD. For this exercise, begin by placing one foot on a step bench or the lowest step on a staircase. Keeping your pelvis level, start slowly bending your knee and lowering the opposite foot on the floor. Touch your toe to the floor and raise it back up.
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Heel Pumper: Jillian Michaels, a famous American personal trainer suggests that people who have pain in the balls of their feet should do this heel pumper exercise. To start this exercise, Jillian says to sit on the bottom step of a set of stairs and place a tennis ball under the heel of each foot. Begin using your body weight to create resistance by leaning your forearms on your knees. Once you’ve done that, start pumping your heels up and down on the tennis balls. Do this exercise for two minutes then walk around and you’ll the tension releasing on the balls of your feet.
