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.
Active Life vs Gym Exercise - What’s Better For Seniors?
For senior adults, is planned exercise better or worse than continuous activity throughout the day? The answer may surprise you...
Do You Really Need to Walk 10K Steps Every Day?
The 10,000 steps a day myth is ingrained in our minds. In this post, Harvard professor Dan Lieberman explains why it's not as black-and-white as it seems.
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.
27 Tips to Ensure You Look & Feel Great for Years to Come
These tips are things you never thought of, but we guarantee that you will look and feel great if you follow them. Read the 27 tips now.
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.
Try These Stability Ball Exercises at Home to Get in Shape
Ever used an exercise ball? Learn how can use this ball at home to remain in shape.
This 10-Minute Brain Exercise Will Recharge Your Brain
Suffer from headaches, migraines, or brain fog? This 10-minute exercise can really help.
Discover What Happens In Your Body When You Have a Fever
Have you ever wondered exactly why does our body produce a fever? Find out more in this video.
Alleviate Your Sciatica Symptoms Using 6 Simple Exercises
Sciatica can be horrendously painful, but there are numerous exercises you can do in order to alleviate your symptoms. Try the 6 I'm about to show you.
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
Did You Know: Why Are There Different Blood Types?
There are four main blood types that are prevalent throughout humanity. Watch this fascinating video to learn about blood types and their differences.
10 Most Frequent Misdiagnoses Made by Doctors
In the US, 1 out of every 20 adults are misdiagnosed. Here are 10 conditions that are commonly missed or mistaken for something else!
These Weigh Loss Myths are Common But Simply Not True
A video where dietitians debunk 18 common misconceptions on weight loss.
Does Our Stomach SHRINK When We Eat Less? Our Answer
Eat less, and your stomach will shrink over time.. is that the truth?
10 Recipes for Health Boosting, Natural Smoothies
Learn easy recipes for super-healthy smoothies you can whip out in no time.
How to Cope With Back and Sciatic Pain While Driving
Take note of these tips to cope with back, neck, and sciatic pain while driving.
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.
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.
Relieve Pain in the Feet and Heels in Just a Few Minutes!
Do you experience frequent pain at the bottom of the feet? If so, check out these simple exercises for instant relief!
WARNING: The Potential Risk of Grapefruit Juice
It's packed-full of vitamins and minerals, but it can also cause serious poisoning and even death....
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.
6 Common Mistakes We All Make When Showering
Which of these 'mistakes' are you guilty of making?
Health Tips: The Best Natural Alternative for Viagra
Drinking this healthy drink everyday can help cure erectile dysfunction
Is a Diet High in Fiber an Effective Anti-Inflammatory?
Fiber is an essential part of our diet, for more reasons than just bowel movement.
Are You at Risk for "Building Sickness"?
Have you heard of "building sickness"? Because you may have had it.
Five Habits that Secretly Cause Heartburn
Learn everyday habits that may seem harmless and insignificant but could actually exacerbate the condition and make heartburn unbearable.
The Added Benefits of Walking No One Told You Before
We all know walking is good for our health. But we bet you didn’t know about these little-known benefits of the activity.
The Secret to Flexible Muscles: How Stretching Works
Discover the actual effects of stretching on your muscles and learn ways to enhance your flexibility.
10 Great Uses For Your Leftover Stale Bread
Sometimes bread gets stale, but next time don't throw it away - you can still put it to good use!
This 1-Minute Headache Technique is Incredible!
There are 3 natural methods that you can do to get rid of your headache in minutes!
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.
Doctor Tip: How to Prevent Ingrown Hair
In this insightful video, Dr. Adedeji shares her expertise on preventing ingrown hairs.
Difficulty Sleeping? Try This Healthy Drink Before Bed
Struggling with sleep? This natural drink can help.
The Perfect Seated Core Workout for Seniors and Beginners
In this video, two physical therapy experts will guide you through a short seated core strengthening workout suitable for seniors and beginners.
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.
The 10 Most Effective Exercises for Neck Pain Relief
Get quick relief from a stiff neck with these easy stretches.
What Happens When You Quit Sugar? You'll Be Surprised!
What happens to your body when you quit sugar? Find out!
The "Longevity Vitamin": Where Can You Get Some?
Watch the video to understand all about Ergothioneine, and why it's referred to as the "longevity vitamin".
MUST WATCH: Full-Body Chair Workout Guide for Seniors
This full chair workout for seniors covers every area of your body!
9 Things Your Fingernails Can Tell You About Your Health
This video delves into nine revealing aspects of your fingernails that could signal important information about your health.
Liver Cirrhosis: What You Need to Watch Out for
One major complication that can occur in the liver is cirrhosis, and this comprehensive guide will show you exactly how to deal with it.
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.
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!
Tutorial: Relieve a Stiff Neck Naturally in Just 90 Seconds!
Take a look at several great stretches that you can try that will alleviate a stiff neck.
Suffer From Dizziness? These Home Remedies Will Help...
We all experience dizziness from time to time. These home remedies will help alleviate the symptoms.
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.
Transform Your Health with These Amazing Neck Techniques
These neck drills won't just relieve your neck discomfort, but will also treat a variety of neurological problems.