Our knees may hurt but it's not their fault. The culprit comes from one of the most neglected parts of our body. It's never worked, usually hidden away, and used as a mere supporting device. Yet without proper exercise, much like the rest of our body, this one area is too weak to hold us up, and without a strong base of support, the rest of the body crumbles. Our feet are the most overlooked and readily used part of our body but, besides an occasional yoga class, we hide them away and forget they exist.
The most common foot issue that contributes to knee pain is flat feet. When the muscles in the bottom of our feet are hidden away in shoes they no longer work and the muscles get lazy. As time goes on these muscles get weak. Our arches may drop or the muscles may sag. If your doctor or podiatrist hasn't already diagnosed you, finding out if you're flat footed is easy and important.
Are your feet causing your knee issues: Stand in front of a mirror without socks or shoes, stand with your feet shoulder width apart. Look down at the bottom of your foot. Do you have an arch? If not then you suffer from flat feet.
As you continue to stand with your feet flat pay attention to your knees in the mirror. Usually, flat feet cause an inward rotation at the knee or the knee tends to sag. As the knee rolls inwards it places unnecessary strain on the knee cap. When you walk your knee cap finds it difficult to move in its natural way. It may shift causing even more pain. If you're seeing this in the mirror you're witnessing first-hand how your feet could be creating your knee pain.
Eliminate your knee pain during exercise: Strengthening your feet may sound strange and daunting. After all, we barely have enough time to exercise so adding extra work for our feet is not a top priority. The good news is every exercise we do when we tone our legs can include our feet as well. Here is a simple leg toning exercise routine that incorporates your feet:
Perform as a circuit one exercise after the other. Leave the stretches for last. Do all exercises in bare feet, preferably on a flat surface.
Set your feet for exercise: Stand shoulder width apart. Lift the ball of your left foot. Reach your toes as far in front of you as you can. Pretend your toes are trying to grab something just out of reach. Continue to reach as you place the ball of the foot back on the ground. Toes spread apart. Be careful not to grip your toes so they curl down. Keep constant pressure on your big toe and your pinky toe. If you've done this right you'll notice an arch in the bottom of your foot. Hold your left foot in place. Do this on your right foot so both sides continue to arch.
Squat with big toe raise: When both feet are properly arched lift your big toes. Notice how your knees may shift to the side. This activates your inner thigh and strengthens the knee. Keep your big toes up and place the weight in your heels. Push your knees outwards. Take 4 seconds to lower yourself into a sitting position. Knees are over ankles. Sit in this position for 4 counts. This gives you time to make sure your big toes stay up and you're sitting back. Take 4 counts to rise to starting position. Repeat 10 times.
Leg raises with pointed toe: Stand shoulder width apart. Set your feet so you're creating your arches. Slowly raise your left leg in front of you. As you raise, point your toe. Hold your leg up as high as you can, keep your toe pointed. Hold it up for 4 counts and then lower. During this exercise keep your posture upright and your abs tight. Repeat 10 times. And then repeat on the other side.
Isolated lunge with big toe raise: Start with your legs hip with apart. Step your left leg forward and bend your knee. Make sure your knee is in alignment with your hip. Push your big toe and your pinky toe into the ground and create an arch in your foot. Lift your big toe. Your back leg is straight and your back heel is off the ground. Hold this position for 30 seconds to one minute. Then switch legs and hold.
Rear leg lift: set your feet hip width apart and create the arch in the bottom of your foot. Place the weight on your left leg. Raise your left leg as high as possible behind you as you point your toe. Lower your torso towards the ground. Hold for 4 seconds and then place the leg down. Do 10 repetitions and then do on the other leg.
Calf stretch: Stand facing a wall a few feet away. Place one foot forward. Place your hands on the wall and lean forward. Keep your back heel as close to the ground as you can. If your calves are very tight it may take a few weeks to get to this point. Make sure your hips, knees and toes are all facing the wall. Hold for 20 seconds. Switch legs. Do this 3 times on each leg.
Inner calf (soleus) stretch: Stand facing the wall a few feet away. Place one foot forward and place your hands on the wall. Bend rear knee with heel to floor. Hips face forward. Hold stretch for 20 seconds. Do this 3 times on each leg.
Do this routine three times a week to eliminate knee pain and get maximum toning results.
Alicia is the owner of the in home personal training company Destination Fit. Alicia creates healthy lifestyles by offering in depth nutrition and fitness programs that work with each person's individual needs. For more information about Alicia go to: http://destinationfittraining.ca
Article Source: http://EzineArticles.com/?expert=Alicia_D_Jones
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