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Great Exercise for Hip, Knee, and Ankle Pain!

Do you have foot pain? Knee pain? Hip Pain? Are you a runner? Then this exercise is for you!


Clock drill is all about stability of your leg while in motion! In this exercise, the leg that is completely stationary is also the one doing all the work! Let’s learn it together.


1. Start by standing on one foot. Form a good arch in that foot and keep that arch the entire time. This means your ankle should not wobble throughout this exercise.

2. Put a slight bend in the leg you are standing on.

3. Then sit your butt back like a defensive stance

4. From here, you will use your opposite leg to tap around you the numbers of a clock. So starting at 12:00, you would tap your foot directly in front of you, about 2 feet from the opposite foot. For 3:00, you would tap to your right.

5. You should feel this exercise in your foot, quad, and hip muscles. Remember, this exercise is not about gaining muscle, rather gaining stability.


If you have pain in your muscles, tendons, ligaments, or joints, we would love to work with you to get you pain free! Give us a call today at (615)-900-5187 to schedule an appointment!




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