3 Easy Moves You Should Try To Fight Hip And Knee Pain

A female fitness instructor demonstrates an abductor squeeze - start

Nx86xdrewssexybody-3Written by: Kat Gal

I’m not the most flexible person on the planet. Actually, this is the understatement of the year. My yoga teacher can tell you that I can’t touch my toes for the life of me.

She can also tell you, however, that – through practice – I am actually getting closer and closer with each class.

Being a runner doesn’t help my inflexibility. Running is a prescription for tight hips and hamstrings. But after going through several years of chronic hip pain, I made it my job to take care of my hips and knees to ensure flexibility and good range of motion for happy running and happy living.

Do you have tight or painful knees and hips? Do you want to improve your flexibility and range of motion?

You may be surprised, but in order to take care of you knees and hips, you actually have to start with your ankles.

If you ankles cannot perform a 360 degree range of motion, your hips and knees will be negatively affected too.

Everything is connected in your body. Joints and muscles don’t just work alone. When one joint is off, it can set off a disaster throughout the entire body. As you take care of one joint, it will allow healing elsewhere too.

Here are 3 simple corrective movements that you can practice to increase your flexibility and build your range of motion. Do them at least 3 times a week for excellent results.

Chair Knee Extensions:



1. Sit in a chair. Rest your foot on another chair to raise your knee slightly.

2. Push your raised knee towards the floor gently. Use only your leg muscle. Hold for 5-10 seconds then release.

3. Repeat this exercise 5 times on each leg.

Tennis Ball Exercise:



1. Start in a standing position. Place a tennis ball under your foot.

2. Start rolling the ball up and down your foot. If you hit a sensitive spot, hold it there for a little longer and slightly put more pressure on it with your body weight.

3. Do this exercise 30 – 60 seconds on each foot.

Half Knee Exercise:



1. Start with a half-kneeling position in front of a wall. Keep your front knee bent 90 degrees over your ankle.

2. Keep your front knee on the floor. Lean your weight and hips forward until your front knee touches the wall. Hold for 5 seconds before returning your starting position.

3. Do this position at least twice on each side.

Do you know any other tips or exercises for taking care of your ankles, knees and hips? Feel free to share them with us in the comments below – we love hearing from you!

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Kat Gal

Kat Gal

Kat Gál is a multi-passionate writer, world traveler, nomad, runner, and cat-person. She is a lifelong learner who lives outside of her comfort zones stretching her boundaries and discovering beauty around the world. She is a Certified Holistic Health and Life Coach who encourages others to embrace their unique authentic selves, follow their heart and find their own version of freedom in life.
Kat Gal


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