The knees, hips and feet are fundamental parts for the human being. The knee supports most of the weight of the body when the person is standing, therefore they are made to withstand an enormous amount of pressure.
These joints support 80% of the body weight when standing, while for every 4 kilos of fat the knees support 18 kilos more when walking.
According to the Arthritis Foundation (AF), an additional 10 pounds of weight can add between 15 and 50 pounds of pressure to a joint.
For this reason, the main problem with the knees is that they are very exposed since they are prone to injuries and ailments of all kinds.
International media report that some exercises are effective in relieving pain in the knees, feet and hips.
Leg cycle with resistance bands
Attach one end of the elastic band to an immovable object and loop the other end around the left ankle.
Sit back until you have enough resistance in the band.
Support one hand once morest the wall for balance and shift your weight to your right leg.
Raise your left leg, creating a 90-degree angle at your hip and knee.
Rotate the left foot forward, extending the knee, then lower the foot and drag it along the ground until the leg is extended behind.
Next, bend your knee and pull it up to a 90-degree angle.
Complete 3 sets of 20 repetitions on each leg.
reverse leg cycle
Using the same position as the previous exercise, bring the leg back to return to the starting position by bending the knee and pulling it to a 90-degree angle.
Perform 3 sets of 20 repetitions on each leg.
Plank with hip raise
Starting in a high plank position, keeping your back straight and neck neutral, use your core and hip flexors to lift your hips toward the ceiling in an inverted V position.
Complete 3 sets of 12 repetitions.
