Fix Your Foot & Knee Pain: Exercises You Can Do At Home

Whether you are a fitness enthusiast, athlete, or overly active individual, dealing with foot or knee pain can significantly affect your favorite activities. Foot and knee pain are common issues affecting most Americans. According to the Cleveland Clinic , more than 17 million individuals see a physician over knee pain related issues every year.
If you are concerned about working out and the effects it could have on your foot or knee pain, you need not worry. And less your doctor warns you against the activity, the best thing you can do is strengthen your muscles. According to Seaview Orthopaedics , regularly exercising your feet or knees will not only improve your foot and knee health but also help reduce the risk of injury.

Exercises for Your Feet

Keeping your feet strong and flexible is a great way to help reduce ankle and foot pain, improve overall foot health, and help reduce soreness. Generally, exercises that will enhance range of motion, assisting limber the feet mitigate the chances of getting an individual’s  feet hurt.
In case you have diabetes, arthritis, or any other foot injuries, it is essential to check with a physician before attempting any of the following exercises.
Toe Splay Exercise

This exercise is excellent in helping individuals improve control over their toe muscles. To begin this movement:

  • Sit in a chair with a straight back.
  • Rest your feet on the floor gently.
  • Spread your toes as far as possible.
  • Hold this position for about five seconds.
  • Release.
  • Repeat this action ten times.

Toe Raises Exercise

This exercise works to strengthen the calf and toe muscles. To perform this exercise,

  • Standing straight, hold a wall for balance
  • With your toes, rise as far as you can comfortably get.
  • Hold this position for ten seconds making sure to maintain the tension.
  • Release.
  • Do three sets of ten exercise

Exercise for Your Knee

Regular knee exercise can help slow down the progression of arthritis and decrease everyday knee pain. Having strong muscles around the knee helps it get more durable and can stabilize the joint, effectively absorbing shock when performing weight-bearing activities. Also, having a stable and supported joint will work to your advantage, helping it undergo less friction and wear and tear.

The following are a few knee strengthening exercises. It is essential to consult your physician in case you have injuries or suffer from diabetes before attempting any of the following routines.

Knee Extensions

To begin this exercise: 

  • Sit on a desk or table and let your legs hang freely below.
  • Add a thin pad below your knee so that your knee is higher than your hip.
  • Slowly extend your knee, ensuring your knee is flexed.
  • When your knee is fully extended, hold for five seconds
  • Slowly control the release.
  • Do ten repetitions on each leg.

Knee Flexion Exercise

For this exercise begin by:

  • Standing on a 2-inch board.
  • Make sure your thigh is in the same line as your upper body.
  • Slowly bend your knee to a 90-degree angle.
  • Control the slow release as you lower down.
  • Make sure your foot is flexed throughout the exercise
  • Do ten repetitions on each leg.


Strengthening of the knee and foot muscles through exercise is a great way to help relieve the daily strain placed on the joints. It is also a great way to keep an individual’s muscles healthy and strong. It is essential to make these exercises a routine if you expect a good result. Set aside  15 minutes  from your busy schedule to perform these routines. If you experience any sharp pain performing any of these workouts, consult a physical therapist.