Between 15% and 25% of people in the US suffer from knee pain, which is the second largest cause of chronic pain. But even without it, we all suffer from minor injuries and tiredness from time to time. Here are some tips on how to use physical therapy to possibly make you feel better.

Bright Side is always on guard with helping you stay healthy and pain-free. That’s why we want you to check out these six simple exercises to help you with knee, foot and hip pain.

Heel raises

To start off, grab a chair and stand behind it.

This will strengthen your ankles and work on the muscles around the knee.

Toe walking

This is a simple exercise that you can do while maintaining your house or doing your other chores. Simply walk around on your toes at a fast pace — this will strengthen your calves and give a small workout to your toes and the balls of your feet.

Keep walking for 5 to 15 minutes or until tired.

Ankle сircles

To work on weak ankles you should do the following:

Resistance training

For this next exercise, you’ll need a resistance band.

This incorporates the work of calf muscles and your inner and outer thigh muscles.

Toe games

To exercise your toes on a daily basis you can play a game called “grabbies”.

Walking on balls

To relax and train the balls of your feet:

Bonus:

Acupressure and foot massage are widely used around the world.

If after a long day you have sore feet, place your two thumbs on the spots in the picture (between toes 1 and 2, 4 and 5; about 1 cm or half an inch deep) and gently massage it for up to 15 minutes for easy and quick relaxation.

We hope you’ll give these exercise a try to stay healthy and pain-free. What are your tricks to help you relax your feet after a long day? Share in the comments!

Illustrated by Natalia Tylosova for BrightSide.me