With Increasing Age, Pain Increases In Feet And Thighs, Here Are 3 Easy Exercises To Relieve Bone Pain.
With age, the muscles and bones of the body start to weaken. Feeling of pain, discomfort, weakness in the legs also becomes common. Sometimes pain in the feet or bones can also be due to a bad lifestyle. In such a situation, these simple exercises with physiotherapy can provide relief.
Single Ledge Bridge
Single Ledge Bridge:
Lie down on your back, now bend one of your knees and keep the soles close to the ground. Now while exhaling slowly raise your other leg and body. Get into bridge pose. Keep in mind that during this the weight of the body should be on the other leg and tighten the hips. Come down slowly. After stopping for a few seconds, come back to the first position and then repeat it with the other leg. Do this about 10 times. This is a warm-up exercise, it helps to tone the muscles of the hips and also provides relief from pain in the legs.
Bridge With Ball
Bridge With Ball:
To do this, lie down on your back, now bend your knees and place a mini ball in between them. Next, lift your hips off the ground and press the ball between your feet, until your shoulders, hips, and knees are in a straight line. Stay in this position for some time and then slowly come back to the previous position. Doing this 10 times a day will give relief to foot pain.
Double Knee To Chest
Double Knee To Chest:
Lie on the ground on your back. Now bend the knees and bring it above the stomach or chest. Grab the knees with the hands and hold for 10 seconds. Then return to the first position. If you want, while supporting the feet with your hands, stay in this position for 15 to 30 seconds and then slowly lower the feet. Repeat this exercise at least 5 to 10 times.
Do each of the exercises mentioned here 3-4 times a week. Do repeat each exercise 15 times, physiotherapy takes time to get results. The mentioned exercises have to be followed regularly to see the effect. Better results have been seen in just 10 weeks, in comparison with the rest of the patients who have undergone physiotherapy along with taking medicines daily.