Sports medicine expert says this is the best exercise to cure knee, heel, and foot pain

Doctor-approved exercise that can ease knee, heel, and foot pain — simple, safe, and effective.(Image: pexels)

Targeted activation exercises may be underrated, but they are most useful when it comes to waking up specific muscles, allowing your body to move freely, safely, and with better control. Dr Ara Suppiah, an expert in sports medicine, told Moneycontrol, one such exercise for relieving knee, heel, and foot pain in his new Instagram post.

Dr Suppiah added that pain in the legs is often a result of imbalances that go unnoticed, especially in the case of sportsmen. “One of the biggest misconceptions about pain in the knees, heels, or lower legs is that it always starts where you feel it. Most of the time, it doesn’t.”

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“Small imbalances in how your feet and ankles stabilise the body can create a ripple effect that shows up as pain higher up the chain - especially in athletes who train, jump, or run frequently,” he added.

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A post shared by Dr. Ara Suppiah | Medical Doctor, Author, Speaker (@draraoncall)

He explained the exercise, adding, “If you suffer from knee pain, heel pain, or foot pain, try this exercise. Keep a tennis ball between your heels and start raising them. This one movement will help ankle mobility, feet movement, all the joints in the feet as well as the small muscles that go across your ankles, feet, and knees. This will help you tremendously. Do this between 20 and 30 times a day, twice a day.”

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Activation exercises help improve muscle engagement and enhance stability and coordination in joints like the hips, knees, and even shoulders. They prepare the body for tough movements like squats, sprints, or jumps. These exercises further ensure that the right muscles are activated, thereby reducing strain on weaker areas.

FAQs about exercises for pain relief: 

1. What are targeted activation exercises?

Targeted activation exercises are specific drills designed to wake up particular muscles, improving movement control, safety, and freedom.

2. Why is there pain in my knees, heels, or lower legs?

Pain in these areas is often due to unnoticed imbalances, especially in athletes. It may not originate from the area where you feel the pain.

3. How can small imbalances affect my legs?

Small imbalances in foot and ankle stabilization can create a ripple effect of pain higher up the body, particularly in active individuals.

4. How can I relieve knee, heel, or foot pain?

Dr Suppiah recommends using simple, targeted activation drills to restore balance, improve alignment, and reduce pressure on painful areas.

5. What is an example of an activation exercise for leg pain?

Try placing a tennis ball between your heels and raising them to improve ankle mobility, feet movement, and strengthen small muscles across your ankles, feet, and knees.

6. How often should I do these exercises?

It is suggested to perform the exercise 20 to 30 times a day, twice a day.

7. What are the benefits of activation exercises?

These exercises enhance muscle engagement, stability, and coordination in various joints, preparing the body for challenging movements and reducing strain on weaker areas.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.