Основные упражнения от болей в суставах ног

Довольно большой процент людей в мире, которые страдают от постоянной боли в коленях. Но кроме этого заболевания люди часто сталкиваются с ежедневными травмами и нагрузками. Мы хотим вам рекомендовать некоторые полезные советы, для улучшения самочувствия при помощи несложных физических упражнений.

Мы настоятельно советуем заняться этими упражнениями, которые принесут только пользу вашим бёдрам, коленям и ступням.

Подъем пяток

Возьмите стул и станьте за его спинкой. Затем выполняйте следующее:

  • поднимите ногу;
  • не торопясь поднимайте пятку второй ноги, пока ступня не станет полностью на носок;
  • затем медленно опустите на пол пятку;
  • упражнение нужно повторить от десяти до пятнадцати раз каждой ногой.

Этими упражнениями вы укрепите лодыжки и натренируете мышцы, расположенные вокруг колена.

Ходьба на пальчиках

Данное упражнение можно легко проделывать, занимаясь домашними хлопотами. Быстрая ходьба на цыпочках укрепит икры и выполнит отличную нагрузку на пальцы ног, и ступни.

Делать это упражнение необходимо от пяти до пятнадцати минут, пока не почувствуете усталость.

Вращение лодыжкой

Для тренировки лодыжек нужно сделать следующее:

  • сидя или стоя, поднимите ногу;
  • не спеша, ступнёй делайте вращения ноги по кругу;
  • вращайте десять раз в одну и, десять в обратную сторону, каждой ногой.

Упражнения с сопротивлением

Для выполнения этого упражнения необходимо взять эспандер:

  • установите эспандер на ножке мебели;
  • одна нога должна лежать на другой, слегка согнутой в колене;
  • верхняя нога должна быть продета в эспандер;
  • не спеша потяните ленточный эспандер на себя ногой;
  • упражнение нужно повторить до пятнадцати раз каждой ногой.

Этими упражнениями укрепляются мышцы лодыжек и бёдер.

Упражнения для пальцев ног

Для укрепления пальцев ног хорошо подойдёт игра «Хватай»:

  • для такой тренировки можно просто сжимать пальцы ног;
  • лучшим вариантом будет положить кусок ткани на пол и хватать его пальцами;
  • вместо ткани можно разбросать на полу мелкие камушки, пальцами собирать их и забрасывать в корзину.

Ходьба на мячиках

Для расслабления подушечек стопы нужно следующее:

  • возьмите теннисный мяч или другой мячик аналогичного размера;
  • сядьте на стул;
  • расположив стопу на мяче, слегка на него нажмите;
  • не спеша катайте его стопой к пальцам ног и обратно.

Бонус

Если ваши ноги устали от нагрузок, большие пальцы рук расположите на ступне и не спеша массируйте место под пальцами ног до пятнадцати минут.

Сделав это упражнение, вы снимите с ног усталость. Надеемся, что наши советы станут для вас полезными и спасут от болей в ногах.

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