Do You Have Knee Pain? You Have to Try This Exercise

hello and welcome adam thomas from balancing dutch reflexology so good to see you and thanks for joining me today do you get knee pain and specifically on the inside of your knee here if you do i have an exercise that i want to show you that i think will help [Music] so there's three things that i'd like you to check right now and one of them is your shoes so go grab a pair of shoes that you've been wearing for a while and see if it's worn out around the outside here okay so this is the um right foot here this is left these are actually slippers but just so you have reference here just check to see if your heel is a little bit worn out which is probably a little bit normal okay so that's fine but what we're looking for is if it's worn out up here okay so just check that and remember your answer and if it is worn out then it's probably there's an issue here um the next thing that you want to check is um if you have flat feet okay so meaning you know the arch you hardly have anything so a good indication of this is after you get out of the shower when you step down on the mat do you see the full print or do you see you know a little bit of an arch right so if you don't see any arch and it's like you know cartoon drawing feet then yeah there's a good indication that you have flat feet the next one and this is probably the most important one is to stand up and then what you want to do feet next to each other is is lift your heels off the ground just like this okay and what you're looking for is do your feet kind of rotate out this way so if i go really slow here i'll show you see my left leg how it's actually turning out a tiny bit that's what we need to look for here not this this is fine where your feet are going straight up like this but if they are rotating outwards when you go up onto the balls of your feet what that is doing that's an indication that it's telling you when you're walking you're actually rotating your leg out that way and so when you're rotating out that way this is twisting that way and your knees turning this way so what you're getting is a bit of the knee not going straight but off to the side so it's rubbing and pinching in this area here okay when it goes out that way right rotating this way so that's what's kind of happening there so that is going to cause some pain there and that's why we check the shoes on the outside because that's where you're rubbing when you're walking forward right so this exercise is going to be really really great for getting your muscles uh working properly because that's an imbalance when you're walking right so on a minute scale when you're walking you're rolling out this way as you're walking okay and that's causing a bit of knee problem so what we want to do is strengthen the uh weakness that is the big toes okay okay so first i'm going to show you from the side here we're just going to start by taking your foot one two ahead roughly two steps ahead which is the same as kind of shoulder width apart right so just like that and um [Music] you want to have your feet uh separated a little bit right so shoulder width apart this way right as well as this way okay so it's hard to see but it's like that so your feet aren't like this where you're balancing like that you want to actually be normally stand forward and then basically go one two steps forward okay i'm going to show you from this side so again shoulder width across this way right just comfortably and then one and a half to two ahead and then all you're going to simply do is raise your heels up okay and this might be really um hard to do at first because you're gonna feel that it's really out of balance because what you're doing here is putting pressure putting your body weight more on your big toes which if you have knee pain and that sort of thing um and you're not kicking off when you're walking or using your big toe when you're walking uh it's going to be an issue for you okay so it might be a good idea to maybe um grab on to something and hold while you do this at the first very bit you know until you get a better balance and strengthen these muscles um but don't rely on holding too much because you really want to put the focus on your big toes working okay so that's all you do and you want to do this ten times okay so let's do it together so left foot is out front and right is in the back it doesn't really matter but we're gonna do 10 on this side so let's lift up and then hold it so there's one and then slowly go back down again so the slower you do this the better okay come up to two and back down and three [Music] and back down four [Music] [Music] and make sure that you are focused on your big toes doing the job here do [Music] and back down okay now you're gonna like i feel a bunch of muscles working here that um don't normally get a workout so that's really good i'm going to show you the other side now which is the right foot forward but i'm going to show you from this direction okay nice comfortable about shoulder width apart you know your your stance normal stats apart head and then all we do is we lift our heels okay so one and back down and two again making sure that your big toes are doing the work or at least they're you know engaged and back down and three [Music] and four [Music] and five and if you need to hold on to something that's totally fine just make sure that you're not relying on that you want to you know gain your balance and eight and nine you can really feel those muscles starting to work and ten there you go and just see how that feels okay so that's it so if you have especially when we did the the three little tests at the beginning if you have even one of those three this is going to be a great exercise to add in and you know gain some foot strength um because a lot of us are really weak in the big toes um but if you have two or more or all three of those conditions which was you know we looked at the shoes and if it's worn out here um and then we if you have flat feet and the other one is feet together and you stand and your feet rotate outward and you're not able to just go straight up on your with your feet um when you're lifting your heels off then that's a good indication that there's a weakness um on your big in your big toe area right so why not strengthen them anyway to get your feet as you know optimally balanced as possible right so this is a really great exercise for anyone really but if you are having knee pain especially if it's on the inside of your knees um this foot weakness could be an issue and so this is something that you want to do every day and if you can a couple times a day so what does that mean every day um it means put the left foot forward and raise up and back down 10 times so a set of 10 flip your feet around right foot forward left back up down 10 times right and see if you can do that maybe in the morning in the afternoon and at night and then try and repeat this um every day and when you do that you're gonna notice huge difference right and you'll probably notice that your stride will be even a little bit uh more fluid you might feel a little bit lighter um as far as carrying your yourself through life um and you might even get there a little bit quicker because yeah your stride might be just a little bit more free and a little bit longer so that's kind of a cool little bonus and let me know in the comments if it has helped you at all thanks for watching today and i will see you soon bye bye thanks so much for watching today if you like this video give it a thumbs up and feel free to share it with anybody that you think might be interested in if you're interested in reflexology this might be a channel to subscribe to if you haven't already hit or better yet step on that bell icon and then you'll be notified when the next video is coming out if you are looking for a reflexology chart head on over to balancingtouch.ca we have created a bunch of visually exciting easy to understand reflexology charts for you and if you have some more time check out some other videos until next time this is adam thomas from balancingtouch.ca see you later