Though you may not have given it much thought, your ankles and their range of motion can have an effect on your knees and hips. In fact, when your ankles are not able to achieve a 360-degree range of motion, your knees take on a side to side motion, causing pain in the knee and consequently, the hip. These three exercises will help bring mobility back to your ankles, relieving pain in your hips and knees.
Your Weekly Regime: Proceed with these 3 simple corrective movements at least 3 times a week, in order to build your range of motion and increase flexibility.
1. Low Rocking Squat
Here's How: Keep your feet shoulder-width apart, coming into a low squat. For an easier modification, place your heels over a higher surface (as shown in the image). You may also place an exercise block under your buttocks for extra support. Keep your hands together in front of your chest and press your elbows against your inner knees. From here, lean your weight to one side (as shown in image A), then rock back to the other side (as shown in image B). Continue to rock side-to-side for 30 seconds.
2. 3-Point Half Kneeling Mobility
Here's How: Set yourself up in a half kneeling position in front of a wall. You may hold onto a foam roller or a surface for balance if needed. Bend your front knee at 90 degrees, keeping your knee over the ankle, as shown in image A. Then lean your weight and hips forward until your front knee touches the wall (see image B). Hold this position for 5 seconds then return to starting position A. Repeat for another two times, this time angling your knee to the right and then, to the left. Repeat on the other leg.
3. Work and Massage the Bottom of your Feet
Here's How: From a standing position, place a tennis ball under your foot. Roll the ball up and down. If an area of your foot is more sensitive to the ball's touch, hold the tennis ball there for a couple of seconds, adding more pressure with your body weight. Hold it for 30 to 60 seconds on each foot.
Regain the Control of Your Appetite in 5 Minutes With This
To combat overeating and to regain control over your own appetite, try one or a few of these yoga postures. They take less than 5 minutes...
Beat Sciatica Pain with These 7 Simple Exercises
In this article you will find 7 different yoga poses that you can try at home to alleviate the painful symptoms of sciatica.
Slow Metabolism? 10 Ways to Make it Hurry Up!
If everything you're doing to lose weight doesn't seem to make a difference, you may have a slow metabolism. Here are 10 remedies to get over your problem.
Relieve Tired Eyes With These Simple Exercises
Ease the strain on your eyes with these simple and effective exercises.
There’s No Age Limit to Start Strength Building Exercises
There’s a misconception that muscle building is dangerous or ineffective for older adults, but this new recent study busts that myth
Recent Studies Show Aerobics Can Help Treat Arthritis
Are you suffering from joint pain? Recent studies show Aerobics exercises can help you to treat joint problems like Rheumatoid Arthritis.
Learn Three Vagus Nerve Exercises for Anxiety Relief
In this video, you'll be shown three exercises of the vagus nerve to help mitigate anxiety and promote peacefulness.
Did You Know Your Ears Hold Secrets About Your Heart?
Could that small vertical mark on your ear have something to do with heart disease? Here is a simple test that could protect you from serious damage to your health.
This is the Most Effective Way to Remove Ear Wax at Home
Remove earwax at home with this effective hack.
Study: Can Our Sense of Time Heal Us Faster?
A recent groundbreaking study delves into how our perception of time can significantly impact the physical process of healing.
Think Over-the-Counter Medications Are Safe? Think Again!
It's easy to think over the counter drugs are harmless, but you better read this before purchasing! Let's look at the dangers of taking over-the-counter drugs and how they can be avoided.
Shocking! This Is What Chocolate Does to Your Arteries...
Can chocolate cause strokes? Find out in this informative video from Dr. Greger.
Gasp! 17 Surprising Facts About Your Lungs You Never Knew
Watch pulmonologist Dr. Ravi Kalhan answer some really interesting questions about our lungs.
This Amazing Nutritional Plan Does Wonders For Your Health
The "daily dozen" nutritional plan was designed for people to follow should they wish to stay in optimal health. Learn more!
Here's How to Clear a Stuffy Nose Instantly
There are some truly bizarre methods for clearing a stuffy nose out there, but they really seem to do the trick. Learn these methods today.
IBS vs. IBD: Which Bowel Disease Is It?
Understanding the distinctions between Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease (IBD) is crucial.
Soothe Your Sciatic Pain with These 8 Natural Remedies
You don’t need to suffer from pain caused by sciatica. These 8 remedies are natural and effective at reducing unnecessary pain.
Difficulty Sleeping? Try This Healthy Drink Before Bed
Struggling with sleep? This natural drink can help.
Health Tips: The Best Natural Alternative for Viagra
Drinking this healthy drink everyday can help cure erectile dysfunction
Does Our Stomach SHRINK When We Eat Less? Our Answer
Eat less, and your stomach will shrink over time.. is that the truth?
This 10-Minute Brain Exercise Will Recharge Your Brain
Suffer from headaches, migraines, or brain fog? This 10-minute exercise can really help.
These Weigh Loss Myths are Common But Simply Not True
A video where dietitians debunk 18 common misconceptions on weight loss.
Can Exercise Really Stop Heart Attacks?
Find out some of the best ways to prevent and reduce a risk of having a heart attack.
Warning: The Places Bacteria Hides...
The truth about hand washing and the spread of bacteria. This could keep you healthy longer!
How to Stop Leg Cramps Immediately - The Perfect Remedy
If you're over 50 and have regular leg cramps, stop everything and watch this video.
Start Using Yoga For Neck & Shoulder Pain Relief
If you are suffering from a lot of knots and tightness in your neck and shoulder muscles, then give these yoga stretches a try.
Simple Tips for Giving Your Brain a Well-Deserved Rest
In this video, you'll find valuable tips for giving your brain the respite it needs from the never-ending stress of daily life.
Can Aging Be Cured in Your Lifetime? It May Be So...
Could there be a cure for aging? Watch this video and find out!
The Secret to Flexible Muscles: How Stretching Works
Discover the actual effects of stretching on your muscles and learn ways to enhance your flexibility.
Massage These 3 Points if You Have High Blood Pressure
While high blood pressure is caused by a variety of things, its most common cause is hypertension. Reduce your high blood pressure by using the ancient technique of acupressure.
6 NATURAL Ways to Treat Swollen Feet & Ankles
Swelling in your feet and ankles can lead to a variety of complications. Here’s how you can get rid of the naturally.
How to Unclog Your Ears? 5 Best Ways to Get Instant Relief
The next time your ears feel clogged, just try some of these tricks for instant relief.
4 Simple Exercises to Reduce Vertigo and Dizziness
If you are suffering from vertigo or unexplained dizziness, try these simple exercises to relieve the annoying and unbearable spinning sensation.
10 Simple Habit Changes Will Help You Quickly Lose Weight
Ten easy to follow habit changes that will help you take down those pounds much sooner.
This Video Will Teach You About the Causes of Heartburn
Heartburn is a problem for many of us, but what actually causes it, and how can it be treated? Find out in this informative video.
Here's What Your BMI Does NOT Mean...
Many people use BMI (Body Mass Index) as a way of working out their level of physical fitness, however the results are typically far from accurate...
What Happens if You Consume Ginger Every Day?
Join us as we unravel the myriad ways ginger could influence your health and well-being.
9 Foods That Will Protect Your Skin From the Sun
These 9 foods each contributes something to the fight between your skin and the harmful UV rays of the sun.
WATCH: What Causes Floaters in Your Eyes?
We can often see things floating around our field of vision, but what are they? This science video explains all.
How to Release a Tight Lower Back in Less Than a MINUTE
If you get a tight back often, try this series of exercises for instant relief.
Here's a Quick Guide to Instantly Clearing a Blocked Nose
Got a congested nose? Remember these priceless tricks and thank us later!
9 Misleading Myths About High Blood Pressure
In this article, we dispel 9 misleading hypertension myths, so that we’re able to understand it more and take better care of ourselves and our loved ones.
STOP Calf Pain - The Best Stretches for Your Sore Calves
Get rid of your calf pain for good with these simple exercises.
The Health Benefits of Waking Up to Lemon Water
Lemon water is nutritious, here is why you should drink water with lemon every day.
Natural Methods to Improve Hearing That Actually Work
Now you can improve your hearing at home with these natural methods.
Memory Not Working? The Answer May Be Hiding in Your Sleep
If you want to remember better, this lecture will tell you - The answer is in your sleep.
Watch 20 Doctors Give Their Best Health Tip
20 top doctors, each an expert in a different medical field, all sharing one valuable health tip - packaged neatly into a single, convenient video