Pain in the calf, ankle or foot
Many people have problems with their legs. This can be poor balance, weakness or pain in the hip, knee or down the ankle and foot. The causes may be linked to minor injuries, traffic accidents, operations, infection, joint inflammation, osteoarthritis, malalignments in the foot and so on.
What happens when you have suffered an injury or have been in pain for a period of time?
Although there are different causes of leg pain, there are many common features in how the body reacts. Pain often results in altered or reduced activity. This affects balance, muscle strength and endurance. Many people also become unsafe in their daily tasks such as walking or doing more challenging activities. This often contributes to more inactivity.
What can you do yourself?
First of all, you can try to stay active and wear good shoes.
Simple exercises like the ones you see here help improve your balance. Although the program is small, it also affects endurance and strength in the entire lower body from hips to ankles and feet.
Pain in the heel tendon (Achilles tendon)
Pain and stiffness in the Achilles tendon is common and is usually caused by overload after running, a lot of walking or chafing from shoes. Read more and see the best and easiest treatment for Achilles tendonitis here.
General program for the legs
This is a general program for anyone experiencing leg discomfort. It's also aimed at address poor balance. The program takes about 8 minutes; feel free to do two rounds. You can do it every day
Exercise 1, Squat to chair
How: Stand with slightly more than shoulder-width distance between your legs. Slowly sit down to the chair. Push yourself up with the weight through the middle of your feet. Keep your back straight through the movement.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
How often: 1 time per day.
Exercise 2, Standing Calf Raise with chair support
How: Stand behind a chair, resting your hands on the back of it. Get up on the toes of both your feet and maintain the position for approx. 5 sec. Slowly lower back to stand flat on your feet again.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
How often: 1 time per day.
Exercise 3, Side lunge
How: Take a large step to the side and lower your body towards the floor by bending your knee. Extend your knee and hips again and raise back up to starting position. Repeat alternately.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
How often: 1 time per day.
Exercise 4, Reverse Lunge w/support
How: Stand behind a chair, place on hand on the backrest as support. Place your other hand on your hip. Take a long step backwards. When your body is in balance, lower your body straight down steadily, so your knee on your back leg touches the floor. Kick back with your front foot and return to starting position. Keep your upper body straight during the entire movement.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
How often: 1 time per day.
Exercise 5, Stand on one leg
How: Stand on one leg with your knee slightly bent and your back straight. Imagine a wind blowing and that you are swaying like a straw in the wind. Try to stand like this until your leg is tired. You can make the exercise more difficult by closing your eyes.
How many repetitions: 2. Do 4-5 seconds on each repetition.
How many times: 2.
How often: 1 time per day.
Exercise 6, Seated Knee Flexor Stretch
How: Sit on the edge of the chair with your leg straight. Place your hands on your thigh and extend your knee joint by pushing down. You should feel it stretch at your back thigh. Keep stretching in the given number of seconds, then release and repeat.
How many for how long: 10-15 seconds on each leg.
How many times: 2.